Maximum Impact CrossFit – CrossFit

Drop it like it’s hot!

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Warm-up

Warm-up Squat (No Measure)

20 Calorie Bike

20 Romanian Dead-lift 10 each leg no load

100 single jump rope

20 Step ups 10 each leg

200 meter jog

Active Stretch: 10 meters

Best Stretch Ever! Lunge w/ a twist

Lunge fist down

Lunge w/ overhead reach

Skills

Deadlift (1×1)

PVc Barbell only Skill

Air Squat Drills

Metcon

Metcon (AMRAP – Rounds and Reps)

Drop it like its Hot!

8 Minute A.M.R.A.P.

8 Reverse Lunges total count -two 53/35# KBs

8 Goblet Squat – One 53/35# KB
Mechanics-skills

Core Cool-down

Cool-Down for Squats (Time)

Hip Stretching

50 seconds of each timed:

Seated pigeon or 1 bent leg on box, & quad floor both bent legs behind torso or flamingo standing & forward bend & Wide legged forward bend & cross-legged lateral bend

1 minute of jump rope

200-meter walk!!!!