Warmup:

3X:

200M jog

10 Cossack Squats

10 Bow2Bends

10 Squat2Stands

5 Box Step Ups

5 KB Deadlifts

5 KB Russian Swings

-then-

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting Back Squats this cycle. With the work sets back to 5, but reps dropping to 3, make sure you aim to go heavier per set than you did in the 3X5 week!

WOD:

3 Rounds For Time:

400M Run

21 Box Jumps (24”/20”)

21 Am. KB Swings (55/35)

Video courtesy of CrossFit Memphis.

Classic CrossFit grinder today!  With the Kettlebell Swings being the last movement each round, don’t let fatigue make your form sloppy!

Scaling Options:

Run -> 500M Row

Box height -> 20/16 -> as needed (ELITE: 30/24)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min