CrossFit Wednesday!

Strength 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 #workoutoftheday