Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each)
3 Tempo Back Squats
(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)
6 Front Rack Lunges Alt/Stationary (moderate to tough load, but achievable)
*Alternate back and forthe between each
5min AMRAP:
30 Double Unders
15 Push-Ups RX+ 10 Handstand Push-Ups
5 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′
Rest 3min
5min AMRAP:
6 Overhead WallBall Lunges
5 WallBall Shots
4 Burpee Chest to Bar Pull-Ups or 5 Bar Muslce-Ups
Core Development
2 min Low Plank Hold
20 Hip Extension with 1sec Pause at top
20 Hollow Rocks
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The CrossFit OPEN starts October 10th! Get signed up TODAY!
Open Interest & Information Meeting: Wednesday, September 25th 530PM
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