THE MOBILITY
THE WARMUP
Build back squat weight
10-6-6
THE STRENGTH
Week 9 Day 1 Squat Program
- If you are jumping in on this program inconsistently be mindful of chasing heavy percentages here. Move up in weight intelligently not what you may have hit weeks or even years ago.
- Do not rely on the coach to spot you. If you are going heavy, you should know how to ditch the bar. 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 the final 3 Back Squat Rounds
Active Rest: Medicine Ball Squat Tosses and Wall Balls for Met-Con
THE METCON
For Time with a 10:00 Time Cap
Row (should must not take longer than 1:40)
