Main – CrossFit
Warming Up (No Measure)
10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.
Squat Therapy (No Measure)
3 sets of 5 reps, done in a controlled manner, of the following:
kettle bell goblet squats
pvc pipe overhead squats
1 RM Back Squat (1 RM)
Take 30 minutes to work up to your 1 RM Back Squat!
Post 1 RM Metcon 2/2/15 (No Measure)
3 Rounds: 400m Run, 5 Wall Squats, 5 KB Goblet Squats, 10 PVC OHS.
The Wall Squats, KB Goblet Squats and PVC OHS should be done in a controlled manner… not fast, that is! Consider this a “cool down” or “warm down”.