Frog Stretch X 1 min, Foam roll glutes X 1 min per side, bottom position squat X 1 min
Squat
Work up to 4 sets of 2 reps (approach 90-95%)
(all 4 work sets should be difficult relative to your ability, work your ass of for a bigger and better squat)
Work up to 4 sets of 2 reps (approach 90-95%)
(all 4 work sets should be difficult relative to your ability, work your ass of for a bigger and better squat)
Then:
Crossfit benchmark WOD "Karen"
150 wall balls for time
150 wall balls for time
-must be a FULL squat, and ball must hit the tape for the rep to count-
***POST TIMES AND SQUAT LOAD IN COMMENTS ***
***POST TIMES AND SQUAT LOAD IN COMMENTS ***
3 comments:
Squat 130 X 2. WOD 8:07 with 7KG ball! :) Good Workout I think I left my quads on the floor! Lol
Oh and WOD suggestion " Oh Christmas Tree" :)
squat 135, 10;12(for wall balls)
Post a Comment