Crossfit Restoration – CrossFit
Weightlifting
Front squat superset with back squat (10-10-5-5-3-3-3-1-1-1)
back to back with no rest
spend 30 minutes on this, start light, the goal is to help with maintain vertical spin.
Metcon
Metcon (Time)
30 Hang squat cleans
Rx 225/135
Pick a weight that you cant get 3-5 unbroken reps on, 10 minute timecap
Metcon (No Measure)
100 tricep pushdowns with band
wanna increase your pressing movement this is a great accessory to help that smooth reps in as few sets as possbile