08/13/2014: SQUAT POSITION

CrossFit Deerfield Beach – CrossFit

Warm-up

Dynamic Warmup (No Measure)

3 ROUNDS
10 each:
arm circles
PVC pass through
PVC back squats,

3 minutes jump rope practice. (tight midline, straight legs– do SLOW singles and stop
Next do slow singles and jump higher, keel a loopy jump rope , nice and slow, keep elbows close to the side of the body– finally do 1 single 1 double
Message: jump doesn’t change ONLY the speed of the rope, DUB is just a bigger single under)

Weightlifting

Back Squat (3-2-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD. Team of two
20 min AMRAP
One partner does 150 single jump ropes while the other partner does:
10 KB swings 35/55
10 BW squats
10 hollow rocks