CrossFit 11.8.17

CFPC – CrossFit


Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps
Squat therapy- 10 squats

Facing the wall, work to get as close as possible without touching. Hold arms up and hands together, drive knees out and maintain a raised chest position. Use a medball target for depth if necessary.


Back squat: 8-6-6-4-4-4

Rest 3 min btwn sets. Challenge yourself for all 6 sets. Full depth is first priority.

Back Squat

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