Crossfit LPF – CrossFit
Back Squat (4×8 reps, build to a moderate weight
)
A/B Clock: 32
(15) 4×8 build to moderate weight, Back Squat (rack) Partner up!
*focus on staying grounded, keep core engaged throughout.
Strength alternative:
12 DB weighted sit-ups
24 russian twists
12 plank DB taps
PL OH single arm DB carry (switch arms halfway)
3:00 transition…
Murph Prep (Time)
(14) For Time
Goal: Sub 12
Competitor:
Buy in: 200 M RUN
21 PULLUPS
21 HR PUSH UPS
42 AIR SQUATS
15 C2B
15 HR PUSH UPS
30 AIR SQUATS
9 RMU or BMU
9 HR PUSH UPS
18 AIR SQUATS
Buy out: 200 M RUN
Rx: Pullups/C2B/jumping ring MU drills
Performance: ring rows OR 15/10/5 jumping pull-up with a negative
Run – sub bike 400m, farmers carry, chat with coach or see cardio conversion chart