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Components

Front Squat

Bring Sally Up

Settings

Workout

Squats + Bring Sally Up

Warm-up

24 Banded Face Pulls
16 GHD Hip Extensions
8 Single-Arm KB Front Squat / side
2 min 'KB on knee' Mobility / side

THEN

Front Squat Warm-up + Mobility

Strength

Front Squat (Build to a Heavy Double)

15 minutes

Metcon

Bring Sally Up (AMRAP - Reps)

135/95 squatting to the command of the song

Accessory Work

Foam Roll Quads + T-Spine
2:00 couch stretch (per side)
1:00 pigeon stretch (per side)
1:00 wishbone stretch

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

Whiteboard:

Thursday, March 12, 2020

Male Clients

1

Adam
Gelfand

12pm CrossFit

1 x 2 @ 265 lbs

2

Andrés
Herrera

4pm CrossFit

1 x 2 @ 245 lbs

2

Ryan
Figuerado

5pm CrossFit

1 x 2 @ 245 lbs

3

Mike
Tighe

6am CrossFit

1 x 2 @ 225 lbs

4

Vincent
Lopez

8am CrossFit

1 x 2 @ 175 lbs

5

Ahmed
Dahir

8am CrossFit

1 x 2 @ 165 lbs

6

Ashish
Grover

8am CrossFit

1 x 2 @ 155 lbs

6

Eduardo
Anguiano Lopez

7am CrossFit

1 x 2 @ 155 lbs

7

Ryan
Gift

6am CrossFit

1 x 1 @ 175 lbs

1x2 @ 155

Female Clients

1

kasey
stark

5pm CrossFit

1 x 2 @ 165 lbs

2

Lisa
Gift

4pm CrossFit

1 x 2 @ 145 lbs

3

Brenna
Jarrells

12pm CrossFit

1 x 2 @ 140 lbs

4

Allison
Hart

12pm CrossFit

1 x 2 @ 135 lbs

4

Kym
Janke

12pm CrossFit

1 x 2 @ 135 lbs

4

Melissa
Gomez

7am CrossFit

1 x 2 @ 135 lbs

4

Michelle
Robidas

6am CrossFit

1 x 2 @ 135 lbs

5

Virlu
Guapo

12pm CrossFit

8 x 2 @ 130 lbs

6

Theresa
Brinsa

12pm CrossFit

1 x 2 @ 120 lbs

7

Jaymee
Rivera

12pm CrossFit

1 x 2 @ 75 lbs