Monday 10/9/23

Saturday & Sunday 10/14 & 10/15

Our facility will be closed this coming weekend for a CrossFit Level 2 seminar. We will not be holding any classes. Sorry for the inconvenience! 

The Mobility

• 3 Point Hip Opener
• 90/90

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The Warm-up (during board)

With PVC 

Leg Swings Front to back and side to side

Back Squat

Good Morning

Reverse Lunge with Lat Stretch

Front Squat

Then

5:00, building weight for Back Squat

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The Strength

From our most recent Hatch Squat Program you should have your most up-to-date 1RM for Back and Front Squats, use these numbers for the percentages, and if you don't have a 1RM use RPE in place of percentages.

Back Squat (BS)

Front Squat (from rig)

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The Met-con

4 Rounds for Time with a 14:00 Time Cap

Air Squats

Ab Mat Sit-Up (AMSU)

*@ GO and every 2:00  Row/ Run

The Finisher

Walking lunge

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