Workout: 23 January 2025

Gym Workout

Warm up: 3 rounds:

1. 10 pull ups / jumping pull ups
2. 15 push ups
3. 20 air squats

Workout:

1. Work up to a max front squat
2. 3 front squats at each of the following percentages of the max from (1): 85%, 87%, 91-93%
3. max effort pull ups (alternative: use an assist machine / band so that you accumulate at least 10 or more)
4. Metabolic work: As fast as possible
   4 rounds:
   10 squat cleans at 50% of max from (1)
   600 m run / row (alternative: 35 cals on bike)

At Home Workout

Karen – Benchmark CrossFit workout

1. 150 wallball shots as quick as possible (rest as needed)
   Recommended weight: 20 lbs (alternative: if you do not own a medicine ball or wallball, recommend thrusters with light weight DBs / a KB / or an odd object)