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A. Back squat – 5×2@84%.

B. Alternating with a partner:

20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the first few rounds either.

C. 3 max effort sets of tuck holds or rocks, or straddle holds or rocks.

Here’s a good article from the CrossFit Journal (link). If you seem to not be making much progress with your training, the first piece you should be taking a look at is your nutrition. You cannot outwork a bad diet, as the saying goes. The second thing to look at is training frequency and consistency (link).