March 3 2021

Warm Up:

3 Rounds

8 Single leg cross body RDL (each)

6 KB Windmill (each)

5 KB SA Front Squats (Each Side)

5 Inch worm to hollow hold (5 Sec)

10 Russian Baby Makers

WOD:

GYM Crew

Front Squats 8 Sets

5 @ 55%, 4 @ 65%, 3@70%, 3@75%, 1@85%, 1@90%, 1@95%, 1@102%

METCON:

4Rounds

10 Box Jump Overs

10 DBL DB Front Squats

15/12 Cal Bike

2 MIn Rest

L3- 50/35, 24/20 Rebound lateral

L2 - 50/35, 24/20 Controled

L1 - Air squats, step Ups, 10/8 Cals

At Home Crew

8 MIn OTM

5 Jumping Squats (use backpack if you want)

METCON

4 Rounds

10 Box Jump Overs or Tuck Jumps

10 Air Squats

300M Run