Front Squats and Back Squats

Jan 4, 2022 | WOD

CrossFit ATR – CrossFit

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Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)

20 Banded Lateral Steps

10 Banded Squats

15 Banded Glute Bridges (pause @ Top)

:20 Side Planks

4 Cossack Squats

1 Round:

1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Front Squat (15 Minutes to a heavy Triple)

Metcon

Metcon (Time)

For Time:

100 Back Squats (135/95lbs)

*Every 2 Minutes complete 25 Double Unders
Scale DU to 35 Singles

Barbell is from the floor.

You get the first 2 minutes free of DU

Mobility

Open our hips after today!

5:00 of Foam Rolling Quads only.

2:00 couch stretch (per side)