CrossFit SEQ 9th January 2017
CrossFit SEQ 11th January 2017

CrossFit SEQ 10th January 2017

Warm Up

Group warm up
Ankle/hip Mobility
Plyo Skier


Front Squat 5-5-5-3-3

Rest then

Weighted Elevated Front Foot Bulgarian Split Squat
8 Each Leg
1 Leg weighted step up ( concentrated on pushing off heel and NOT toes)
8 reps each leg
complete for 3 Rounds

Bring Sally up
movement =
Split Squat



You will never have this day again so make it count!


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