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
