Quads on Fire

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Alternating Box Step Ups

5 Air Squats

5 Squat Jumps

10 Shoulder Taps

Weightlifting

You have 25 Minutes to Complete. The 2nd set of 6 should be heavier than the first set of 6. The same for the sets of 4 and 2. These sets should be heavier than last time.

Paused Back Squat (6)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (4)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (2)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (6)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (4)

Squat and pause for 3 seconds at bottom of squat before standing up.

Paused Back Squat (2)

Squat and pause for 3 seconds at bottom of squat before standing up.

Metcon

12 Minute Time Cap

Metcon (Time)

4 Rounds of:

10 Alternating Back Rack Box Step-Ups (95/65, 24/20)

20 Squat Jumps

30 Shoulder Taps
Both feet must touch the ground at the same time to start/end the rep. Both feet must touch the top of the box with hips and knees fully extended

Post WOD Skill/Strength

Sumo Stance Goblet Squat (15-18-20 AHAP)

Posted in WOD