Crossfit Restoration – CrossFit
Weightlifting
front sqaut-back squat (10-10-5-5-3-3-1-1)
Super-set both movement max reps 5 seconds between movment
this is movement prep for our 1 rep max next week,
Goblet Squat (10-10-10-5-5-5)
Pause on the bottom for 5 seconds each rep(Friends with Quadriceps)
Metcon
Metcon (Time)
run 1 lap
40 wall squats (3 second decent)
run 1 lap
30 Overhead squats facing wall with PVC(pause at the bottom)
run 1 lap
20 sotts presses behind the neck with pvc facing the wall
Guest WOD
1 lap
40 air squats
1 lap
30 Squats supporting pvc pipe with arms out in front of you
1 lap
20 sotts press behind neck
If you can squat a PVC you can dodge a ball