Friday 09/11/2026

SQUAT WARM UP

AMRAP 10
50ft Sled Drag (walking speed, add weight as needed)
5/5 Heel elevated single leg ATG Squat
5 Nordic Curl
5 Slow tempo Banded Air Squat (activation band around shins or knees)
*Activation work / / does not need to be intense!
*2-4 rounds is the target

STRENGTH

Back Squat
5x3 @ 80% of 1RM

WORKOUT

2026 CrossFit Hero Cup Workout #4

For Time:
100 Double Unders / / 200 singles
50 Alt. DB Snatch
100 Double Unders / / 200 singles
*8 min Cap