CrossFit Factory Square – CrossFit

Strength

Front Squat (5 reps at 70%)

Front Squat (5 reps at 75%)

Front Squat (5+ reps at 80% )

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

10 Hand Stand Push-ups

20 Box Jumps 24”/20”

30 Burpees

Modifications:

L-1 Pike push-ups

L-2 Pike push-ups (knees) on box

L-3 Pike push-ups (toes) on box

L-4 Modified HSPU with ab mat(s)

Accessory work:

Walking lunges weighted your choice* 20 steps x 5 sets

Conventional sit ups 100 break up as needed


CrossFit Factory Square – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

10 Hand Stand Push-ups

20 Box Jumps 24”/20”

30 Burpees

Modifications:

L-1 Pike push-ups

L-2 Pike push-ups (knees) on box

L-3 Pike push-ups (toes) on box

L-4 Modified HSPU with ab mat(s)

Accessory work:

Walking lunges weighted your choice* 20 steps x 5 sets

Conventional sit ups 100 break up as needed

*Strength portion is good to be POST WOD and is optional.*

Strength

Front Squat (5 reps at 70%)

Front Squat (5 reps at 75%)

Front Squat (5+ reps at 80% )