March 22 2021

Warm Up:

3x

10 Squat Lunge Steps

20 Glute Bridges

5 a side KB Front Squats

5 Hanstring Walk Outs

WOD:

Gym Crew

15 Min E2:30Min

3 Tempo Front Squat @ 3311 Tempo (3 sec down, 3 sec pause, 1 sec up 1 sec pause)

Start @ 60% and Build to a heavy over 6 Sets

METCON:

For Time

50/40 Calories

40 Dual DB Front Squats

30 CTB Pull Ups

L3 - 50/35

L2 - 40/32 Cals, 30 Goblet Squats 53/35

L1 - 30/24 Calories, 30 air Squats, 20 Ring Rows

At Home Crew:

15 Min E2:30Min

3 Tempo BackPack Jumping Squats 3311 ( sec down, 3 sec pause, 1 sec up 1 sec pause)

METCON:

For Time

800M Run

40 Air Squats

30 Back Pack Bent Over Row