CrossFit Factory Square – CrossFit

Strength

Back Squat (3 reps at 70%)

Back Squat (3 reps at 80%)

Back Squat (3+ reps at 90%)

be sure to do at least 3 warm up sets before hitting your 70%, on final set aim for 3 or more reps but stop at 8.

Metcon

Metcon (Time)

5 Rounds of Cindy (5 pull ups + 10 Push ups + 15 Air Squats)

50 Double Unders

50 Ab Mat Sit Ups

4 Rounds of Cindy

40 Double Unders

40 Ab Mat Sit Ups

3 Rounds of Cindy

30 Double Unders

30 Ab Mat Sit Ups

2 Rounds of Cindy

20 Double Unders

20 Ab Mat Sit Ups

1 Round of Cindy

10 Double Unders

10 Ab Mat Sit Ups
Wod Details:

there will be a 25 minute time cap for this work out today. In order to modify this work out, have athletes perform jumping pull ups or ring rows depending on ability, for this work out today push ups from the knees will be an acceptable modification, for the double unders perform singles an double the reps 100-80-60 etc. If the athlete is only a few weeks or months into crossfit consider decreasing the reps through out the entire work out.