TFL CrossFit – WOD

Metcon (Checkmark)

3 rounds, every 1:30

10 Mini banded wallballs + mini banded wallsit until 1:00

Rest :30

3 rounds: (adding weight) every 2:00-

5 mini banded back squats + 15 glute bridge ups

Back Squat (Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 10RM)

Every 3:00

Goal is working up in weight to find a 10RM

Front Squat (take 60% of 10RM BS and do 3×5 w/ mini band around shins)