CrossFit Valitus – CrossFit
Back Squat (3×12)
at 50-60% of 1rm Back Squat
rest 2min b/w sets
Lateral Box Step Over (3×12)
with weight in Goblet or Both hand, use leg furthest from box first step on box. Then use that same foot behind you to bring you down. Repeat with opposite side.
12- per leg so 24 total reps.
choose a lighter for the higher volume
Superset with Back Squat for total of 15min
Metcon (AMRAP – Rounds and Reps)
10ft Bear Crawl (Forward and Back)
12- Russian KBS (70/50)(50/35)
KBS is swinging to eye level
Maintain a consistent pace throughout the metcon
use hips for KBS do not muscle it.
100m mark is marked to the left and right of parking lot.