Mid Cities Hustle – Strength & Conditioning – CrossFit
Use about 10 minutes to build up to a heavy 3RM
Using a single DB the heaviest weight you can accomplish on both sides.
Back Squat (Build up to 75% and do 1×2- then 3×6 @70%)
Enter your 3×6 as your score
Super Set with Box Jump for height jump until you’re scared.
3 sets (12 reps)
Lunges (each leg)
Banded Sideways walks (each way)
Broad Jump 4 jumps for distance. (Not 12 reps)
3 rounds for time
12 box Jumps
12 kb swings (heavy)
12 sit ups with KB
12 min cap 🧢