CrossFit Wednesday!


Front Squat (3x5)

*work up to a heavy set of 5 (3 total heavyish sets) *Use slightly more load then last week *Perform 3x5 deload sets at 90% of your heaviest set TODAY *Calf Foam Roll between sets x 10 rolls/side

Metcon (5 Rounds for reps)

5 Rounds of 30 seconds on/30 seconds off Movement 1: Max Front Squats @40% of weight used in today's strength Movement 2: Max Calorie Row Movement 3: Max Heavy Wallball (30/20) Movement 4: Max Calorie Row *score is total reps each round- write it down on a piece of paper during the 30 second rest

Extra Work

a: Barbell Front Rack Calf Raise (3x10 tempo 20X0)

b: Weighted Step-ups (3x8/side)

*use a barbell *14-20''

c: Glute-Ham Raises (3x8)

*add weight if able


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