CrossFit – Thu, Apr 18

Warm Up
Hip Halo Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting
Front Squat Warm-UP

2 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat

Weightlifting
Tempo Front Squat (*Every 2:00
4 x 8[3:0:X:1] * @65-72.5%
*12 banded Clam Shells Each Side)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)

*:03 down, 0 in hole, X explode, :01 at top

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