The Mobility
The Warmup
Same warmup we have done for 7 weeks!
During Board
Then 9:00
Build back squat weight
The Strength
Week 8 Hatch
- If you are inconsistently jumping in on this program, be mindful of chasing your 1RM here. Move up in weight intelligently not what you may have hit weeks or even years ago.
- Please don't rely on the coach to spot you. You should know how to ditch the bar if you are going heavy. Coaches must approve of members spotting other members.
- If you are a new CrossFitter or just getting back into it, stick to 3 reps on that final back squat round
Active Recovery = MB Toss --> WallBall build
Easy Pushups
The Metcon
As Many Rounds/Repetitions As Possible in 16:00
Reverse Lunge
*At go and every 2:00 alternate between run and row distance
