WODs

Memory Palace

By December 18, 2015No Comments

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT : Front Squat (3,3,3,3)

In 20 minutes work up to a heavy set of 3 Front Squats increasing the weight each set. This could be around 70-80% of your 1RM.

WOD : Memory Palace (Time)

10 Rounds for time: 14 Minute Cap

10 second forearm plank hold

8 Russian KB Swings 70/53#

6 Front Rack Lunges 75/55# w/bar

**Every minute on the minute stop and perform 5 Air Squats**
Scaling – lunge weight, kb weight