200403- "Bridge Over Troubled Squatters"

Full Equipment WOD

1.) Tempo Back Squats

3-3-3-3-3-3

(All sets done at same load) (Controlled descent of 3 seconds, pause in bottom 3 seconds, stand up fast)

2.) AMRAP 12

15 Hand Release Pushup

18 Bent Over Row (95/65)

21 Glute Bridge

Minimal Equipment WOD

1.) DB or KB Tempo Goblet Squats

5-5-5-5-5

(All sets done at same load) (Controlled descent of 3 seconds, pause in bottom 3 seconds, stand up fast)

2.) AMRAP 12

15 Hand Release Pushup

18 Bent Over Row (DB or KB)

21 Glute Bridge

No Equipment WOD

1.) Tempo Squats (Any Implement)

5-5-5-5-5

(All sets done at same load) (Controlled descent of 3 seconds, pause in bottom 3 seconds, stand up fast)

2.) AMRAP 12

15 Hand Release Pushup

18 Bent Over Row (Any implement)

21 Glute Bridge

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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