WOD

12
Dec

Front Squattin Wednesday

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Banded Hip Flexion Gapping

Banded Front Rack – 1 min

10 Front Squats Empty Barbel

1 x 3 Front squats at 55% of Max

Add some weight, 1×3

Go to working weight

Strength

Front Squat (5×5 @75% of 1rm)

OTC 1:30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Ring Dip

15m SGL Arm OH KB Lunge 53/35

3 Rope Climb

Metcon (Time)

10 Rounds for time (12-14 min Cap)

8 C2B Pul ups

6 Squat snatch (75/55)

4 Burpees over bar