2019年1月11日

Strength

1) Pause Position Front Squats (full, parallel, 1 inch below parallel, quarter squat, full): 3 sets.

*You will go down into a full squat, come back up to parallel, lower yourself down to right below parallel, go back up to a quarter squat, go back down and finish with a full squat. These will be light!

2) Front Squat: 3×3

Conditioning

“CrossFit main site 180120”

3 rounds for time of:

21-cal. row

12 handstand push-ups

3 rope climbs, 15-ft. rope

Option

3 rounds for time of:

15-cal. row

12 push-ups

3 rope climbs, lying to standing