Can We Squat Another Week?

Announcements

Saturday WODs are on, as scheduled!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats (Side Lunges)

10 Back Extensions

10 Barbell Back Squats

10 Alternating Box Step-Ups

Weightlifting

You have 25 Minutes to Complete. If you did these squats last week, then add 5-10# more than last week. If not, then 70-80% of your 1 RM is the goal. This is the same weight across all sets.

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 11 Minutes of:

Back Rack Lunges (135/95)

Box Jumps (24/20)

Handstand Push-Ups

Rep Scheme: 4-8-12-16-20-24-28-32 and so on…
Scale as needed.

Sumo Stance Goblet Squat (15-15-15 AHAP)

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