WOD

10
Aug

Squat Friday!

CrossFit FTM – CrossFit

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Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Hip: banded flexion gapping

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (5 x 2 @ 87.5%-92.5% of 1 RM)

OTC 1:30

Gymnastics

Pull-ups (EMOM 10, 5-10 kipping pull ups)

score as total number of pull ups completed. Pick a number and try to maintain for all 10 min. May Increase on last 2-3 sets if you feel good .

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

32 Double Unders

9 DBL DB Push Press 45/30

12 DBL DB Front Rack Lunge 45/30

9 Hand Release Push Ups

12/9 Cal Row/Bike/Ski

each round out of 74/71

1 2 3 73