Front Squat Friday

CrossFit FTM – CrossFit

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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 (5×5 @ 80%)

OTC 1:30

Metcon

Metcon (AMRAP – Reps)

24 Min AMRAP

12 Cal Row/Bike/Ski

9 Power Snatch

6 Overhead Squats

115/75 lbs

27 Reps per round