Front Squat, Ring Dip, Metcon

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Palo Cedro CrossFit – CrossFit

Warm-up

100m Farmer Carry (out to 200m mark)

100m Farmer Lunge (back)

Monster Walk up and Back

30 Banded Glute Bridge

Front Squat (5×5 @ ~65% of 1rm)

Perform all 5 sets at work weight. If you do not know your 1rm, moderate to light for all 5 sets.

Ring Dips (4×7)

Band or weight as needed.

Metcon (Time)

For time:

42 Goblet Lunge 53/35

21 HSPU

30 Goblet Lunge

15 HSPU

18 Goblet Lunge

9 HSPU