Back Squat, Lunge, Goblet Squat, Swing, Hollow 05.02.2016

Seaward CrossFit – CrossFit

ALL: Back Squat (15:00 Back squat to 5RM @ 20X2)

ALL: Metcon (AMRAP – Reps)

3 rds

0:30 max KB front rack lunge in place (1×2/1.5)

0:30 rest

0:30 max KB front rack lunge in place backwards (1×2/1.5)

0:30 rest

0:30 max KB goblet squat (1×2/1.5)

0:30 rest

0:30 max KB Russian swing (1×2/1.5)

0:30 rest
@80-90%

ALL: Metcon (Time)

100 Hollow Rocks
No crappy reps. Focus on tight hollows. Squeeze butt, keep ribs down. These should be small, tight rocks. No flexion at the hip.

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