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Workout 5.4.20

Warmup
3 rounds of:
20 double unders
:20 squat hold
4 lunges up to workout weight

Lift
Sumo Box Squat

8:00 EMOM
3 reps–sit down slow, pause on the box, stand up AFAP.

No equipment–hold a backpack or suitcase in the goblet position.

KB/DB goblet or front squat

Barbell–front rack

Then, take 10:00 and warmup the workout movements.

CrossFit Workout
For time with a 7:00 cap
30 Burpees
lunges
100 Double unders

No weight–60 reverese lunges

KB/DB– 40 reverse lunges

Barbell 20 back rack reverse lunges

All lunges are total.

This should be a sprint

Rx would’ve been Green/Yellow on the kb, rx+ would’ve been orange/purple.

Barbell rx would’ve been 115/75, rx+ would’ve been 155/105

Extra Work–Strength Bias
Clean Pull+ Power clean
9 sets of 1+1, build to a heavy

then
Every 6 seconds until failure 1 dip. 100 dip cap. If you don’t have rings, do narrow hand pushups.

Then 5 sets of 10
1 front range
1 lateral raise

rest 1:00 in between sets of 10

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