"Set your goals high, and don't stop till you get there." -Bo Jackson
Once Through for FORM
*Increase load dramatically from Overhead to Front to Back Squats,
keeping weight same for each set of a particular movement. Rest as needed.
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| Raquel Olomon |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Squat Sequence
WOD
CrossFit
Once Through for FORM
Overhead Squat 20-20-20
Front Squat 10-10-10
Back Squat 5-5-5
Back Squat 5-5-5
*Increase load dramatically from Overhead to Front to Back Squats,
keeping weight same for each set of a particular movement. Rest as needed.
On-Ramp
Once Through for FORM
Overhead Squat 20
Front Squat 10
Back Squat 5
Back Squat 5
COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch
[010924]
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