Back Squats and Calories

CrossFit FTM – CrossFit

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 (4×10 @70% of 1rm)

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

For Time (15-17 min cap)

4 Rounds

30 Cal Row, Ski, or Bike

400m Run

Metcon (Time)

5 Rounds for time (15-17 min cap)

10 Overhead squats (135/90)

10 Chest to bar pull-ups

15/13 Calorie Row, Ski, or Bike