Back Squat Friday!

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Lateral Hip distraction – banded

Upward Dog – 1 min

10 Empty Barbell Back Squats

–> 5 Back Squats @ 55% of Max

–> Add Weight

–> 3 Back squats

Go to working weight.

Strength

Back Squat (5×7 @70% of 1rm)

Sets OTC 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

150 Double Unders

21 Sumo Deadlift High Pull

14 Front Rack Lunge

7 Strict HSPU

95/65 lbs

Metcon (Time)

For time 5-7 min cap

50 Abmat Sit ups

50 DBL KB Front Squat

50 DBL KB SH TO OH

KB Weight

Men 20kg

Ladies 12kg
Nice Little Chipper here…