Front Squat build up for 10 Rep Max E3MOM
10 – 5 – 2 – 1/3reps – 10rep max attempt
4min AMRAP:
12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
10/8 Calorie Row or Assault Bike
Rest 4min
4min AMRAP:
4 Thrusters 135/95 RX+ 155/105 MRX 95/65
8 Over the Bar Burpees
*Athletes choice which AMRAP to start with*
Flexibility and Pistol Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
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The CrossFit OPEN starts October 10th! Get signed up TODAY!
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