2
Aug
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)