Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Iron Crosses

10 Alt Reverse Lunge

10 Cossack Squats

1:00 Echo Bike

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, Back Squat w/:02 pause at bottom

S/S/S:

Back Squat

5X5

Add weight ea set

Compare to 7Nov

Video courtesy of Catalyst Athletics.

We march on with re-test week as we do our 5X5 in Back Squat once again.  Make sure every set you do is heavier than the weight you used on each set on 7Nov!

WOD:

16 Min EMOM:

Odd Min – 10/8 Cal Echo Bike

Even Min – 8 Dual KB Front Rack Reverse Lunge (55/35)

Video courtesy of Functional Bodybuilding.

The goal should be to finish within 45 seconds per round.  On the reverse lunges, make sure you have the back knee just kiss the ground, not slam into it.

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill