11/21/19 Back Squat

PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

 5 Squat therapy with 5 sec hold at the bottom

 10 meter Bear Crawl (D and B)

 10 meter High Knees (D and B)

Strength

Back Squat (5 sets of 3 )

o Warm up to 70%

o 70%, 75%, 80%, 85%, 85%

Metcon

Metcon (Time)

5 rounds for time

 Run 400 m

 15 Thrusters (95/65) (P 135/95)

 15 Deadlifts (95/65) (P 135/95)