Sqwats

12
Dec

Sqwats

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

10 Bike Cals

10 Walking Lunges

:15s hollow

:15s superman

10 DB Press

Coaching

Squat loading – EMOM prep (5-10 minutes)

Metcon (Weight)

12 Min EMOM

Odd – 3 Front Squats

Even – 6 Back Squats

**Barbell loaded at 65-70& of FRSQ 1RM for both lifts

Metcon

Metcon (2 Rounds for reps)

5 Min AMRAP

5 Burpees

5 Jump Squats

5 MB Cleans 20/14

5 Wall Balls 20/14

REST 2 Min

5 Min AMRAP

10 V-Ups

10 Reverse Lunges