TSCF/TVF – The Strip CrossFit
Front Squat (3,3,3+/-)
Every 3 Minutes
3 Reps at 70%
3Reps at 80%
3+/- Reps at 90%
Overhead Squat
Metcon (Time)
5 Rounds EMOM
10 Heel Elevated Goblet Squats 70/53
20 Weighted Abmat Sit-ups
30 UnbrokenDouble Unders or 30sec
Use a 15# plate for heel raise then hold against chest and anchor feet around KB for the sit-ups.
If your serious about the open tomorrow go light andmove for quality
Cool Down
Grab a pair of 2.5s or 5s and lay on the floor face down for 3 total sets
10 Reps of As, Ts, Ys and Overhead Press
