CrossFit – Fri, Oct 21

Front Squat Warm-UP
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (3×2 @88% every 2:00)

Pre-MetCon Warm-up

2 Sets
200m Jog (start easy and build to moderate/fast by last set)
4 single arm dumbbell thrusters (light) (each side)
6 Inchworms to box step up

1 Set (at workout pace):
50m Run
4 Thrusters (at workout weight)
2 Burpee Box Jump Overs (at workout height)

RUN (Time)

For time:
1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (30/24)

Handstand Hold (Time)
Free standing Handstand Hold within a 3ft x 2ft box

Upper Body Posterior

3-4 Rounds
4-6 Weighted Strict Pull Ups (moderate)
12 Lat Pulldowns (moderate)
12 Bent Over Barbell Row (moderate)
12 Double DB Skull Crushers (moderate)
-Rest 1-2 min b/t round-