Friday, May 16 2025

Overhead Squats & Overhead Lunges (stationary) — E2MOM

7 Overhead Squats – 8 Overhead Lunges

5 Overhead Squats – 6 Overhead Lunges

3 Overhead Squats – 4 Overhead Lunges

1 Overhead Squat – 2 Overhead Lunges

*16min total *Athletes can start with either*

CrossFit Age Group SemiFinals Event 4 2025

For Time: (7min cap)

150-foot Dumbbell Overhead Walking Lunge

50 Dumbbell Snatches

50 Box Jump-Overs

Ages 14-15 = 35/20lbs Dumbbell; 24/20” Box

Ages 16-17, 35-54 = 50/35lbs Dumbbell; 24/20” Box

Ages 55+ = 35/20lbs Dumbbell; 24/20” Box *may step OR jump

Core & Pistol Development

2×10 Kettlebell Overhead Reverse Lunges (alt legs)

2×10 Pistols Each Leg or Progressions

2x1min Handstand Hold

2×10 Kettlebell Front Rack Reverse Lunges (alt legs)

2×10 Reverse Rower Tucks

1min Iron Chair Hold on Wall w/Kettlebell