January 09, 2019
0
CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
5 Minute Hip/ Quad Stretch
-Then-
5 Minute Dynamic Warmup
-Then-
3 Rounds
1min Bike
10 Alt Lunge Squats W/ Light KB
10 Mountain Climbers
1.5 Back Squats (6×2 Building Weight)
This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend once more into your full depth before coming to the top.
Metcon (Time)
5 Rounds
50’ Single Arm OH DB Lunges (25’ Each Arm)
20 Burpees
*15min Time Cap*