Cascade CrossFit – CrossFit

Warm-up

Squat Days (hips and legs) (No Measure)

Tabata Bike 2 min @80%

:20 on/ :10 rest (4 sets)

Squat Drill- 3 squats each position

– Start with feet together and move out 3-5 inches for 5 sets

20- hollow rocks

20- Alternating Samson Stretch Lunge

10- Tuck Jumps

Mobility

Squat Rack hold – 2 minutes

OR

1/1 Hip Mobility

Weightlifting

Complete the two movements below “EMOM Style” for 10 minutes

A: Box squats w/kb in goblet hold to parallel box (5)

53/35#

B: Banded Deadlift (5)

green/blue band looped under feet around bar
40% of 1RM Deadlift

Metcon

C: 171012 (Time)

21-15-9

Deadlifts (225/155)

Bar Facing Burpees

Cool Down

10/03/17 Cash Out

Side shuffle with PVC in snatch position overhead (mini red band around knees and ankles)

2x150ft. (down and back length of gym)