CrossFit Waukee and Acceleration Iowa – CrossFit
Warm-up (No Measure)
8 mins of jogging, biking or rowing followed by…
3 rounds not for time of:
200 m shuttle sprint (100 m x 2) (increase the pace each round)
8 jumping air squats
8 stiff legged deadlifts, empty barbell
8 hip & back extensions
8 broad jumps
Super Fitness Robot time / rounds:
80% or more of 1RM
More Likely time / rounds:
(consider scaling if this seems unrealistic)
50% or more of 1RM
Weighted Walking Lunge 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
3x 50-100 ft