2019年1月28日

Strength

1) Pause Back Squat: 3 Reps Every 2:00 X 5 Sets

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

2) Back Squat: 10 Reps Every 3:00 X 3 Sets

*This should be done as a continuation of your Back Squat starting at 10:00 on the clock. Build as heavy as deemed fit.

Conditioning

“CrossFit main site 180219”

4 rounds for time of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk

Option

4 rounds for time of:

15 sit-ups

15 good mornings

100-ft. bear walk