CrossFit 416 Daily – Friday, October 27th

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CrossFit 416 Daily – Friday, October 27th

Warm-up

5 minutes full body dynamics

With a partner, 2 rounds of:

10 x Double kettlebell front rack squats

Quadruped

*alternate rounds, then after each round complete 10 x Glute bridges

 

Strength

Front Squat

Fitness: 3 x 5 Front Squat

*increase weight from last exposure

Performance: Build to a 3 rep max

 

WOD

For time:

15-12-9

Power Clean (135/95)

Thruster (135/95)

 

Cool Down

Foam roll quads and hip flexor

1 minute Wall quad stretch (right/left)

1 minute Standing shoulder stretch (right/left)


The Good Morning

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