CrossFit Waukee and Acceleration Iowa – CrossFit
Warm-up (No Measure)
2 rounds not for time of:
50 single unders
10 squats (squat therapy style) (see video below)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or abmat sit-ups
10 hip & back extensions
5 overhead squats, empty barbell (3 secs descending & 3 secs up)
Overhead Squat 2-3-5-10-2-3-5-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Goal of 70% of 1RM or more.
Super Fitness Robot time / rounds:
70% of 1RM or more.
More Likely time / rounds:
(consider scaling if this seems unrealistic)
50% of 1RM or more.