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Components

Front Squat

SL Barbell RDL x 8 per

Metcon

4/29/21

2 min goblet hold then

3 rounds of:
10 Squating T Spine rotations
KB Gut Smash in Psoas 10 breaths Per side

lying face down, place KB in gut just above hip bone. Breathe in and out sinking onto KB for 10 breaths per side

B: Front Squat

In 10 min find a moderate to heavy triple.

then..

3x3 @ 85% of triple

rest 1:00

C: SL Barbell RDL x 8 per (3 sets )

rest 1:00

D: Metcon (Time)

row 500m x 3 sets @ 90-95%
rest 3:00 b/w

All scores to white board

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, April 29, 2021

Leaderboard

Men's Front Squat
Wally Green	04/29/2021	3 x 3 @ 255 lbs
Jerome Johnson	04/29/2021	3 x 3 @ 185 lbs

Women's Front Squat
Macy Garcia	04/29/2021	3 x 3 @ 55 lbs

Male Clients

Wally
Green

CrossFit: 5:45 AM

3 x 3 @ 255 lbs

Jerome
Johnson

CrossFit: 5:30 PM

3 x 3 @ 185 lbs

Jerome
Johnson

CrossFit: 5:30 PM

3 x 10 @ 65 lbs

Jerome
Johnson

CrossFit: 5:30 PM

3 x 10 @ 65 lbs

Female Clients

Macy
Garcia

CrossFit: 6:30 PM

3 x 3 @ 55 lbs

1x3@175