| a) WARM UP:
2:00 Bike or Row
3 Rounds:
- 5 squats
- 20 jumping jacks
- 5 Sit ups
- 5 leg swings – front/back & side/side
Then grab a bar and start warming up for some front & back squats.
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| b) STRENGTH:
E2MOM – Squat work
- Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat
- Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60%
- Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60%
- Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60%
- Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60%
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c) WOD:
- 75 Cal Row
- 50 Power Snatches (75/55)
- 25 Bar Facing Burpees
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d) ACCESSORY WORK:
- 5 min sandbag/dball static bearhug hold (heavy)
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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CrossFit and Personal Training 