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.
