Foam Roll/Mobility
400 M row
Then:
3rds
10 Goblet Squats
6-12 Push Ups
6-12 Ring Rows
10 Bulgarian Split Squats
10 Lateral step KB Lunges
BACK SQUAT
Enter your current (or estimated) 1RM Back Squat for percentages below.
Wave #1 –
5 Back Squats (Each): 60% + 65% + 70%
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% + 75%
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% + 80%
granitecitycrossfitblog 