CrossFit Tactical Strength – CrossFit
KB Series (No Measure)
:15 KB Deadlifts
:15 KB Swings
:15 R arm windmill
:15 L arm windmill
KB Sumo Deadlift (NO HINGE) (3×5)
Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!
DB Rows (3×10)
5 second pause at top of each rep!
Bench Press (5-3-3-1-1-1-1)
Close Grip + 25% chains
DB Z Press (3x max reps )
Seated on the floor with legs straight lift DB to shoulders and press weight overhead keeping spine straight
should be near 8-12 reps if you get more go heavier.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3:00
20 Double KB Deadlifts
10 Box Jumps/Step Ups
Rest 3 Minutes between rounds