CrossFit Firebase Orlando

Strongman 5/2/2017

A) Dynamic effort back squat
warmup to working weight, then

EMOM 8′
4 reps back squat @ 60-65% (explosive up, 1 second per rep)
EMOM 2′
2 reps back squat @ 75% (explosive up, 1 second per rep)

B) Slammer ball toss to cone + odd object sprint & back (30/25)
(KBs, barbell + plate, box + plates)

C) Animal Movement core workout
x3 Lizard walk to far cone and back (3 progressions)

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.