CrossFit
Skill
3 SETS FOR QUALITY
5 Tempo Overhead Squat (3131) (45/35)|(35/15)
10 Alt. Cossack Squat
Metcon
4 SETS FOR QUALITY
10/10 Bulgarian Split Squats (53/35)|(35/26)
1:00 Crossbody Hold (:30 each side)*
10 DBL KB Tempo Front Squats (30X1)
1:00 DBL KB Front Rack Hold
-Rest 1:00 b/t Sets-
*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.
Spark
Strength
3 RDS
Back Foot Elevated Split Squat x 8ea
Pause Squat with Plate (1.5.1.1) x 8
E5MOM x 3
400m Run
20 DB Hang Squat Clean #35/20
Score= Slowest Split
Finisher
10 Min Coaches Choice Mobility