WARM UP – MOBILITY

Dynamic joint rotations and lower body and core warm-ups

Banded glute steps, banded front rack stretch

Weight plate squat warm-up: 1 round:

Heels-elevated T-Spine Rotations x 3/side holding ankle

Heels-elevated T-Spine Rotations x 3/side upright torso

Heels-elevated Flex and Extend x 6-8 reps

Front Foot Elevated Split Split Squats x 6-8/side

Plate Elevated Cossack Squats x 6-8/side

Tempo Plate Squats x 6-8 reps @ 33X1

Review & warm-up front squat

WOD A

20 min to build to a heavy single or 1RM front squat.

FRONT SQUAT

WOD B

HANG SQUAT CLEAN & BURPEE BOX JUMP

Complete for time:

3-6-9-12-15 reps of:

Hang squat clean (135/95)

Burpee box jump (24/20″)

(Workout courtesy of CrossFit Linchpin)

15 min time cap

Last completed Oct 5th/2020

ACCESSORY

2-3 Sets:

6-8 Bulgarian split squats /side (2 DB’s or KB’s held by your side)

6-8 Lateral lunges (hold single weight in goblet)

12-15/side Banded trunk rotations

– rest ~2 mins between sets

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