Main – CrossFit

Metcon

Metcon (Time)

1.5 Mile run
1)Exit the back parking lot and turn left (south) onto 44th
2) Turn Left (east) onto 8th Ave
3) Turn right (South) onto 49th St and follow around until it meets back with 8th Ave
4) Turn Left on 8th Ave and head back to the gym

Weightlifting

Overhead Squat (1×3@60, 1×3@70, 1×2@80, 2×1@90)

Skill Work

Open Gym
Focus on mobility, specifically Squat Therapy and Shoulder mobility. Work on Oly skills at ~50% or make up a missed WoD. Avoid Deadlifts and/or HSPU.

Squat Therapy (No Measure)

The four drills are:
The Wall Squat
The Goblet Squat
The Bar Squat
The Pole Squat
**From Breaking Muscle