0/25/2015

Main – CROSSFIT

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest

Walking Butt Kicks

Frankenstein Walks

Duck Walks

1 Minute Goblet Squat Hold with KB

1 Minute Couch Stretch with each Leg

1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Metcon (AMRAP – Reps)

E3MOM x 12 minutes:

Front Squat-

70% x 3, 80% x 3, 90% x 3+

Then..

1 set max reps @ 70%

*Record the total reps that you got for set of max reps @ 90% of your training max.

Metcon (AMRAP – Reps)

5 Rounds:

In 90 seconds perform..

8 Bar facing burpees

8 Box jump/step overs

Max rep deadlifts @ 55% 1-RM with any remaining time

*For example, if you finish the burpees and box jumps in 60 seconds you then perform as many deadlifts as you can in the 30 seconds that remain.

3 minutes between rounds
Record total deadlift reps for each round.

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