Front Squat

Posted: 25th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

500 Meter row (No Measure)

500 Meter row
15 Air Squats

Bear Crawl 10 m

20 Lunges

Bear Crawl 10 m

10 Burpees

Crab Walk 10 m

15 Air Squats

Crab Walk 10 m

Weightlifting

Front Squat (2,2,2,2,2)

Front Squat (One set of: Front Squat x Max Unbroken Reps @ 80%)

Metcon

Metcon (AMRAP – Reps)

Every 3 minutes, for 15 minutes (5 sets):

2 minute AMRAP

24 KB sumo deadlift high pulls (53/35)

12 KB Goblet Squats (53/35 lbs)

12 Toes to Bar

Buy-Out

(No Measure)

Stretch and Roll out for 10 minutes.

Begin to mentally prepare for the Open.

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