Back Squats

CrossFit FTM – CrossFit

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Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (5×3 @75% of 1rm)

OTC 1:30

Metcon

Metcon (Time)

For Time (5-7 min cap)

45/35 Cal Row

30 Med Ball Abmat Sit Ups 20/14

5 Rope Climbs

Metcon (Weight)

6 Rounds

Run 200m

10 x Single Arm Dumbbell Arnold

Press w/ KB Rack Hold (10 Each

Side)

*Choose a weight where you can maintain good form*