Back Squats and Face Pulls (bands)

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 (3×3 @80% of 1rm)

Back Squat (2×5 @65% of 1rm)

OTC

0:00, 1:30, 3:00, 4:30, 6:00

banded face pulls (EMOM 5×15)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

3-6-9-12-15 etc

Overhead Squats

Pull Ups 95/65

Metcon (No Measure)

E3MOM for 5 Rounds

Row/Ski 250m

Run 300 m