Wednesday October 17, 2018 - Squat Bike Squat


Warmup

:10 HARD

:20 EASY x4 Bike

2 Rounds

6 Rear Foot Elevated Squat per side

6 Single Leg Glute Bridge per side

6 Monkey Hops

M1) Back Squat

5 Sets: 8 Reps @75% of your 8 rep max

If you were not here last week, build to heavy 8 rep

M2) 6 Sets: 1:1 Work to Rest

Option A:

20 Cal Bike

20 Wallball 30/20

Option B:

15/12 Cal Bike

20 Wallball 20/14

Option C:

:40 Sec Max Cal Bike

20 Wallball 14/10

Extra Credit

4 Rounds

50ft Bear Crawl

8 Incline YTW per position

8 Strict TTB/Strict Hanging Leg Raise

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ashley@crossfitfargo.com
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