WOD
 | Thu, Jun 10 2021 |  |
| CrossFit 20210610 | Squat Program 20210610 |
CrossFit 20210610
(Reps)
Warmup
Deadlift 15-12-9-6-3
WOD: Partner WOD for Max Burpees
- 2 Min Rounds (switch partners each round - one works while one rests)
10 Rounds
- 21 Air Squats
- 15 Abmat Situps
- Max Burpees in remaining time
Score = total burpees as a team
| 0% |  | |  | 0% |
| Coach J | 150 Rx | Joff | | Joanie | 150 Rx | Joff | | Emma | 144 Rx | | | Kristen | 144 Rx | | | Perry | 58 Rx | | | Lisa | 80 | scaled |
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Squat Program 20210610
(Weight)
Freeform Leg/Cardio Warmup
3 Rounds
- 20 Reverse Crunches
- 10 Box Pistols / Leg
- Double DB Front Lunge
Back Squat - 5 Sets
- (3) 1 & 1/2 Squats *build up to 80%
- 15 Back Extensions (GHD or Superman)
Record Max Weight Used for 1 & 1/2 squats
Core: 3 Rounds
- 20 Rower Knee Crunch
- 20 Alt. V-ups
- 20 Sec Hollow Hold
| 0% | | | | 0% |
| Coach J | 185 Rx | | | Coach B | 145 Rx | | | Savannah | 145 Rx | | | Ankur | 95 Rx | | | Sara | 85 Rx | |
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