International Back Squat Day

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

SOFT TISSUE PREP:

Foam Roll :45 Upper/Mid Back

Activation:

Band Walk Forward + Back

Band Walk Side

10 Goblet Squat Press Outs

Max tension Side Plank x :30

Back Squat (2×5 @ 80%, 1×3 @83%, 1×2 @85%, 2×5 @ 65%)

8 BND Face Pulls in between sets

Small Wins (Weight)

8 MINUTE EMOM

MIN 1: 8 Front Rack Reverse Lunges

MIN 2: 16 DBL KB Sumo DL
Score is max weight for Reverse Lunges

I Sweat, U Sweat (Time)

Work:Rest with a partner, complete:

16 Cals

12 Cals

8 Cals

4 Cals

On Rower or assault bike.

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