Squats, squats, squats, squats!

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

A few rounds of…

250m Row

:30s Supine Arch Hold

20 Zercher Good Mornings

-Max Effort Hollow Hold

Mobility & Movement Prep

The Limber 6 (No Measure)

10-15 Passes – IT Band Foam Roll

10-15 Passes – Adductor Foam Roll

:30s – SMR Glutes, Lacrosse Ball

10 Bent Knee Iron Cross

10 Roll Over -> V-sit

:30s Squat Hold

Weightlifting

Back Squat (15RM)

This is tough because you only get 1 shot at it. Use sets of 8ish to figure out the weight for that one shot!

Metcon

Metcon (Time)

500m Row

-1 minute rest-

50 Back Squats (45/35) / Rx+ (75/55)

-1 minute rest

30 Box Jumps (30/24)

Comments

comments

Posted on November 19, 2018 in CrossFit

Share the Story

About the Author

Leave a reply

Your email address will not be published. Required fields are marked *

Back to Top