CrossFit – Sat, Aug 12

Back Squat (- RX –
Back squat:
10-10-7-7-4-4-1-1

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Back squat:
10-10-7-7-4-4)

Record the heaviest load lifted for 1 rep.

Note loads lifted for all other sets in the comments.

General Warm-up

3 sets:
10 twist and reaches
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)

Skill Work (Time)

Post-workout:
10 rounds AFAP, alternating with a partner:
10 box jumps (24/30)

Record total time to complete all 100 reps.

Stretching

1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back

– AT HOME – (7 Rounds for reps)

7 sets of :45 of work for reps:
10 DB walking lunges
Max-reps DB front squats (35/50 lb)
– Rest 1:15 between sets.
– Use two DBs