
CrossFit Memorial Houston – CrossFit
Prep Work
A – Warm Up (use Ben’s or your own)
B – Movement Prep
15 Second Dead Hang
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Movement Substitutions (T2B)
Reduce Reps
Toes High As Possible
Knee to Chest
Sit-ups
C – Movement Prep
:30 Seconds Front Rack Elbow Rotations
3 Pausing Air Squats
3 Pausing Front Squats
3 Front Squats
Front Squat (Build to all three weights)
115/80
135/95
155/105
Metcon (3 Rounds for reps)
Life Alert
AMRAP 4:
27/21 Caloire Row
21 Toes to Bar
15 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
24/18 Calorie Row
18 Toes to Bar
12 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
15 Toes to Bar
9 Front Squats (155/105)