201109 - “Glute to Boot”


Warm up:

Cardio

Dynamic Hips/Posterior

Barbell warm up


Skill/Strength:

6-4-2-6-4-2-6-4-2 Back Squat

65%-70%-75%

70%-75%-80%

75%-80%-85%


WOD: 1 Round for time

Rx:

30 Squat Cleans (135/95)

30/25 Cal Bike

Scaled:

30 Front Squats

30/25 Cal Row

Sport:

30 Squat Cleans (155/105)

45/35 Cal Bike


Mobility:

Ham Pole

Glute LAX

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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