CrossFit
A. Warm Up
21-15-9:
Calorie Bike, or Row,
After each round
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)
With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats
B. Front Squat/Back Squat
Alternating EMOM x 12 (6 Rounds):
Set # 1 – 2 Front Squats @ 66% of Front Squat 1 rep max
Set # 2 – 4 Back Squats @ 66% of Front Squat 1 rep max
(repeat sequence for 12 minutes)
C. 10 Minute AMRAP of
5 Pull Ups
10 Push Press 95/65
15 KB Swing 53/35