Front Squat Friday!

CrossFit FTM – CrossFit

Warm-up

Front Squat Warm Up (No Measure)

Knee Grabs

Ankle Grabs

Frankenstein

High Knees

Butt Kicks

Forward Skips

Backward Skips

Thoracic/Lumbar Ext

Pigeon Pose 1 min/side

Front Rack/External Rotation – 1 min/side

10 Front Squats Empty Barbel

1 x 5 Front squats @ ~50% of Max

1 x 3 Front Squats @ ~60% of Max

Go to working weight

Strength

Front Squat (3×7 @65-70% of 1rm )

Front Squat (2×10 @50% of 1rm)

Sets OTC 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Thrusters

10 Abmat sit ups

3 Rope Climbs

(95/65)

Metcon (No Measure)

20m moderate intensity conditioning

Jump on the Air bike, rower, go for

a run or even a swim if you’re able

to. Just move for 20min

Feel free to do 10min of one excercise and 10min of another.