Workout: 23 May 2025

Gym Workout

Warm up:

1. 30 Burpees
2. 30 Lunges
3. 30 Air squats
4. 30 Push-ups

Workout:

1. Front squat at 70% of 1 rep max, perform 3 sets of 8 superset with 3 sets of 12 Bulgarian split squats on each leg (use light DBs)
2. Strict Press 3 sets of 5 at 70% of 1 rep max, superset with slow (3 second up and 3 second down) chin-ups to failure (hands are facing toward you, as opposed to pull-ups with hands away)
3. Metabolic: Grettel (one of the new benchmark CrossFit workouts)
   10 Rounds for Time:
   – 3 Power clean and jerks, (Use a moderate weight up to 135 pounds for men, 95 women)
   – 3 Burpees over the bar (do not have to be bar facing)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them) superset with 15 (each leg) alternating DB walking lunges
2. AMRAP: burpees; Time cap: 7 minutes
   In 7 minutes complete as many burpees as possible. For the inspiration of the this workout, see: Open workout 12.1