* CrossFit Kids Tuesday night class will be cancelled until further notice.

WOD:

1) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep.

2) Good Morning: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. Goal to increase loading slightly over last week.

3) 3 rounds AQAP:

30 Knees-to-armpits

30 Wall Balls 20/14

Extra Work:

4) Band Pull Aparts: 100 reps not for time

Switch over and underhand every 10 reps. Focus is on positioning and activation not time.

5) Pistol Squats: 10 minute Practice

Work on any facet of a Pistol Squat…including mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE