Front Squat Wednesday

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Run, Row, or Ski 400 m, bike 1/2 mile

Thoracic/Lumbar Ext

Foam Roll Legs 2 min/leg

Couch stretch – 2 min/side

Hip FABER – 2 min/side

Banded Front Rack – 2 min

5 Front Squats Empty Barbel

5 Front Squats @ 50% of 1 RM

Strength

Front Squat (4×2 @87.5% of 1rm)

Front Squat (2×6 @72.5 of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Tabata AMRAP x4

25 DU

15 Wall Balls

10 TTB
20 seconds on, 10 seconds off. This is a total of 4 tabata intervals, so it’s a total of 16 minutes. Move on after you finish each station without any additional rest.