CrossFit – Mon, Nov 18
Warm Up
Front Squat (10 Sets
3 Front Squats @ 84%-89% 1RM F)
3 Front Squats @ 84%-89% 1RM F)
Metcon Warm Up
2 Sets
:30 Row
10 Behind the Neck Strict Press (empty BB)
10 Overhead Squat
10 Squat Snatch
10 Hanging Scap Retractions
5 Kip to Swing
5 Box Dip
Warm up to workout weight
Mario Kart (AMRAP – Rounds and Reps)
2 Sets
Amrap 5 Mins
2 Squat Snatch (135/95)
3 Bar Muscle Ups
15/12 Cal Row
-rest 3 mins b/t sets-
Hip Halo Activation
Barbell Prep
Front Squat Skill Transfer
3x No Hands Front Squat
3x Pause Front Squat
3x 1+ ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat