Front Squat, Bro Stuff 08.11.2017

Seaward CrossFit – CrossFit

ALLA: Front Squat ( 10×1 at Monday’s heaviest clean)

ALL: Metcon (Weight)

4 Rounds:

Ring Row x 8

Lateral Raise x 8/8 (one arm at a time)

Banded Pass-through x 8

Front Raise x 8/8

Star Plank Rotation (hips stay squared to ground) 8/8

:30 Hollow Hold
Score is cumulative weight in DBs used in one round. Ex: If you use a 20lb DB for lateral raises and front raises your score is 40 lbs. You can go up each round if you find you selected a weight that was too light. Use good form. No “kipping”.

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