Front Squat Friday

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

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

Thoracic/Lumbar Ext

Pigeon Pose

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats at ~50% of Max

Add some weight, 1×3

Go to working weight

Strength

Front Squat (5 x 3 @ 90% of 1 rm)

Sets OTC 1:30

Metcon

Metcon (Time)

For Time: 17-20 min

4 Rounds

20 Weighted Abmat SU 20/14

2 Rope Climbs

22 Singe arm KB Shoulder to Overhead (Handle Below Chin)