Back Squat - Metcon

Monday, January 14, 2025

Westbound CrossFit (Coach Bryn)

1630 (14 of us)

Pre Class Routine

Ankle distraction

WARM UP

AMRAP 3

7/5 Cal row

10 BB Front Squats

10 PVC passthroughs

MOVEMENT/MOBILITY - PVC, wall

8 bootstrap squats w/ twist

8 PVC trunk twists Slow

8 PVC good morning trunk twists

8 bottom squat PVC front rack sots press

:20 wall sit

:10 single leg wall sit / side

:20 feet elevated glute bridge march on wall

:20 feet elevated straight leg glute bridge march

:45 couch stretch / side

:20 pike hold w/ feet on wall

:10 wall facing handstand hold as close to wall as possible

10 wall facing handstand shoulder taps

6 handstand shoulder taps, facing away from wall

STRENGTH

15:00 to Complete

6 Sets

3 Back Squat @ 72-78%

----2:00 Rest B/t----

As my quads were still tender, I stuck with 135 pounds (57% of 1RM)

METCON

Health

In 15:00,

1k Row

+ AMRAP w/ Remaining Time

2 Wall Walks OR 2 DB Inch Worms w/ Push Up (25/15#)

5-10-15-20... Goblet Squats (35/25#)

I did wall walks but only took a few "steps" towards the wall.  It was still a very tough movement for me and good to get more time inverted.  I used a 35 pound kettlebell and finished 4 rounds + 1 wall walk.