Warmup:

10 Cal Assault Bike or Rower

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

Video courtesy of Troy CrossFit.  Our Squat the cycle will be the High Bar Back Squat.  The benefits here include a better upright torso position, which will help you receive position in both the clean and snatch.  Follow the setup in this video for proper position.

WOD:

15 Min AMRAP:

10 Cal Assault Bike

20 Cal Row

10 Cal Ski Erg

With this being an AMRAP, don’t try to hit sprint speed on these movements.  Rather, keep pace where you can keep moving the entire 15 Minutes.

Scaling Options:

If no Ski Erg – 20 Barbell roll outs per round

If no rower – 20 Sumo Deadlift Hi Pulls (95/65)

If no Assault Bike – 50 Double Unders/100 Single Unders

Cool Down:

Couch Stretch – 2 Min per leg

Leg Bleeds – 3 Min