CrossFit Tactical Strength – CrossFit
Basic Warm Up (No Measure)
:15 Jumping Jacks
:15 Air Squat
:15 Moutain Climber
Barbell Back Rack Shoulder Stretch (No Measure)
Place bar in back rack, drive elbows forward in a front rack position, press up for a 5 count and relax. Repeat for 2 minutes.
Tricep Smash (No Measure)
Set barbell in squat rack. Soft Tissue work starting on the tricep near the elbow and work towards shoulder for 2 minutes each side.
Front Squat (5-5-3-3-1-1-1)
+ 25% Chains
**KEEP FULL GRIP ON BARBELL** NO FINGER TIPS!!!
Metcon (AMRAP – Rounds)
EMOM X 16 MINUTES ALTERNATING
Odd: 10 Sandbag squats
100′ Sandbag Carry
Even: 10 Double Kettlebell Swings