Pre Squat test WOD

 In Crossfit


CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker
Before class

Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lifts

Warming up to weight
Work DL Skill/Position

Conditioning

In similar ability groups, complete:

Three sets of:

Romanian Deadlift x 6 reps @ 4011

Rest 60 seconds

Single-Arm Kettlebell Row x 8 reps each @ 2111

Rest 60 seconds

Stationary Dips from Box x 10-15 reps @ 2111

Rest 60 seconds

Skill

Concentrate on the basics with your drills for up to 10 minutes

Avoid falling into the trap of repeatedily failing to complete a single rep, over and over again.

Metcon (Time)

Using your own stop watch –

For time:

Row 1000 Meters

30 Pull-Ups

Run 800 Meters

RX+ Strict Pull Ups

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