WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 air squats
10 worlds greatest
5 sit-ups
Then…
10 paloff press/side
10 banded external rotation
Then…
BB Warmup + 1 1/4 Back Squats
STRENGTH
1 1/4 Back Squat
2-2-2-2-2
Reps should be completed with you descending all the way down below parallel, then up to just above parallel, back down below parallel, and all the way up. This is an excellent way to work on maintaining tension at the bottom of your squat. Focus on a braced midline and keeping your shoulders back as you are rising out of the bottom of the squat. Good, quality work sets with challenging weight is the goal. Adjust weight accordingly and have some fun with this today!
WOD
5 Rounds
10 Back Squat (185/125) – From the rack today!
20 Weighted Abmat Sit Up (25/15)
40 Double Under
Goal: Sub 15 min
STIMULUS:
Duration: Short
Weight: Moderate
Skill: Low
Volume: Low
OPTIONAL POST WOD
3 Rounds for Quality
10-15 ghd sit up to parallel
10-15 hip extension (add weight if needed)
CrossFit Reserve 