Strength:
1RM Back Squat
Workout:
L3:
AMRAP 15:
200m Run
10x Pull-ups
10x Pistols (5 per)
L2:
AMRAP 15:
200m Run
10x Pull-ups
15x Jump Squats
L1:
AMRAP 15:
200m Run
10x Ring rows
15x Squats
Supplemental:
6×5 alternating hollow and arch positions.
-Lay on floor, hit a superman/arch, roll over and hollow out. That’s 1. 1 second pause in each position.
-http://crossfitnewengland.com/wp-content/uploads/2013/11/article.pdf
3×10 kipping swings
-Try to replicate hollow/arch positions. Feet together, toes pointed, quads/hips/abs turned on.