Friday at the Bar

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder 2 Floor – 1 Min each side

Seal Pose -2 Min hold

Down Dog – 2 Min Hold

2 Rds

1 Min Row

60 Singles

1 Min Bike

BB Warm Up

Weightlifting

Tempo Back Squats (2-2-2-2-2)

Every 90 Sec x 5 Sets

1 Tempo Back Squat

1 Back Squat

Set 1- 55% 1 RM BS

Set 2- 60%

Set 3-5 65%
Stimulus

*A lot of time under tension in this back squat complex will help you develop good technique, control, and strength through the full range of motion.

*The TEMPO is 5 seconds down + 5 Seconds up

Bubbles On the 10:00 (AMRAP – Rounds and Reps)

AMRAPx12

8 Bar Facing Burpees

25 II Unders

Body Armor

Metcon (No Measure)

3 Sets Not for time

9 barbell romanian Deadlifts

10 Strict ring Dips

21 GHD

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