**Reminder: There is only ONE evening CrossFit Class at 5:30PM (barbell is at 6:30pm)**
*We may be outside of Saturday (weather is showing 62 and sun) dress accordingly*
Warm-Up:
2 min Ride, Row Run
I, Y, T – 15E
10 Air Squat
Dynamic Flex:
– Knee Hug + Quad + Cradle
– Super Lunge + Rev. Lunge w/ Twist
– Russian March
– Russian Skip
– Butt Kicks
– Squat Jumps x 5
Strength:
1.) Paused Back Squat: 2 x 4 @ 60-70% – Every 1:30
2.) Front Squat: 3x @ 70%, 3x @75%, 3x @80%, 3x @83%, 2-3x @85% – Rest 2-3 min b/t last 2 sets and (as always) 80% rule is in effect for belt use 🙂
Gymnastic:
Hollow Hold + Tuck Crunch: 4 x 15 sec + 10 – every 1:15
WOD:
27-21-15-9
Cal Row
Power Snatch 95/75
(Cap at 15:00)
Recovery:
– Seated Straddle
– Fab Four
– Banded Lat/ Low Lat