WOD
 | Tue, Oct 6 |  |
 Coach BIt's Heavy Day at CFA with 5 sets of 7 back squats! We're looking for you to go heavy all 5 sets ensuring that get you stronger with today's workout. All sets should ideally be at least 70% of your 1-rep max or a load that feels moderately heavy. 🏋🏼♀️ 🏋 Coach JCongratulations on 400 classes Natalie! 💪 |
CrossFit 20261006(Weight) WARM-UP: 200m walk 3 sets: :30 jog, bike, or row 10 banded side steps, right 10 banded side steps, left 10 Spiderman lunges 5 wall-facing squats 10 alternating Cossack squats WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3-5 back squats – Rest 1:00-2:00 between lifts – Start light and build to working weight HEAVY DAY! WOD: For load: Back squat 7-7-7-7-7 – All sets at 70%+ of a 1-rep max – Rest about 3:00 between sets STIMULUS NOTES: Perform straight sets across, or add load, but no more than 10# at a time STRETCHING: 2:00 couch stretch/side 1:00 lacrosse ball glute smash/side
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