Favorite Soundtrack to a Movie


Favorite Soundtrack to a Movie

CrossFit Tactical Strength – CrossFit

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge


Movement Prep

Super Set Planche push ups and Rear delt flys

Planche Push Up (No Measure)

3 sets of 6-8 Reps

Rear Delt Flyes (3×15)


Shoulder Press (5-3-2-1-1-1)


Dumbbell Bench Press (3x 6-8 Reps)

Flat Bench with DB’s
Tempo = 32×2

DB Rows (3 x 6-8 reps (each arm))

Tempo = 20×5

**45 seconds betweens sets


Metcon (Time)

For Time:

40 Cals Assault Bike

40 Double Unders

30 Cals bike

30 Double Unders

20 Cals Bike

20 Double unders

10 Cals Bike

10 Double Unders
**Complete as partners. P1 must complete bike then P2 may begin but not pass P1.

Cap = 10 minutes

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