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Friday November 2nd

1
Nov

Friday November 2nd

6th Session of Squat and Milk **** Park in front if there space today PLEASE.
5 Minute bike warm up
30 Airsquats
Grab a barbell.
2 sets of 10 empty bar back squats
2 or 3 more sets of of 5-10 building to your 20 rep number
Go for your 20 reps
You have 14 minutes to finish

 

After you finish go for a 400m run.. slow.
Then another 400.. every 10 seconds add a short sprint. Want to get ready for sprints. dont want to pull a hammy.

Wod- PRACTICE ONE OF THESE BEFORE YOU GO>>>>> DO NOT FALL. CONTROL YOURSELF

10 rounds, each for time:
5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

Scroll for scaling options.
Post all 10 times to comments.


Related:
CrossFit WOD 180425 Tips With Pat Sherwood
CrossFit Football—Shuttle Runs: Part 1


Scaling
Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

Beginner Option
7 rounds, each for time:
5-10-15-yard shuttle sprint

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