Back Squat and Mini AMRAPS

Posted: 24th April 2014 by jruffing27 in Uncategorized
Comments Off on Back Squat and Mini AMRAPS

Main – CrossFit

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(No Measure)

Squat Warm-Up
2 Rounds
-Jog 5 Rig Laps
-10 Air Squats
-Jog 5 Rig Laps
-10 Lunges
-Jog 5 Rig Laps
-10 Jump Squats

Back Squat (1,1,1,1,1,1,1)

Work your way up to a heavy 1RM.

Metcon (AMRAP – Reps)

5 Minute AMRAP:
1,2,3,4,5,6,7, etc.
Double Russian KB swings 53/35
Double KB Deadlift 53/35

Scale:
Perform Single Russian KB swings 53/35
Decrease Deadlift weight as needed.

*Rest 3 minutes and set up for the next AMRAP

Metcon (AMRAP – Reps)

5 Minute AMRAP:
1,2,3,4,5,6,7, etc.
Toes to Bar
Hand Release Push-Ups

2 minute squat hold (No Measure)

Hold squat for 2 minutes
30-50 Supermans
30-50 Prone Press-Ups
Couch stretch 2 minutes each leg.

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