7.11.16 CrossFit Workout WOD Highlands Ranch Lone Tree CO

By 07/10/2016 No Comments

WEEK 2 of 12


Warm-up (15)

400m Run


3 Rounds-

10m Duck Walk

20s Bottom of Squat Hold

10m Inch Worm

20s Bottom of Squat Hold

10m Lateral Lunges

Coach’s Led- Front Squat Review

A. Front Squat- Pause FS 6×4@ 65-70% of 1RM (3 second pause in bottom) *Stay within recommended percentages and work on staying braced in the bottom position (20 Minutes)

B. 4 Rounds For Time- (18 Minute Cap)

15 Burpees

15 Squat Cleans (95/65)


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