I squat. You squat. Everybody squat.

24
Jan

I squat. You squat. Everybody squat.

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon (AMRAP – Reps)

2′ Max wallballs

Weightlifting

Front Squat (1-1-1-1-1-1-1-1-1-1)

Yes, that is 10 rounds. Record your heaviest lift. If you DNF, record the prior successful lift.

Extra Credit

5 rounds of 1 minute on/1 minute of off battle ropes

Metcon

Metcon

Metcon (Time)

Extra cardio

21-15-9

Pull ups

GHDs

Air squats