Monday April 4th, 2016

Warm Up
Dynamic Flex

Activation
Couch Stretch 3min/side

Strength
Front Squat 7x5

WOD
"Firecracker"
AMRAP 10
10 KBHP 53/35
10 Wall Ball 20/14


Coach's note: The Open is finally over and it's time to get strong going into the summer! Today is day one of the new strength program that will primarily be focused around the front squat. Front squatting is crucial in CrossFit because it translates to movements like the clean and thruster. We will be squatting in the beginning of the week and also the end of the week. The program will last for 6 weeks and we will test at the end. Encourage athletes to keep a journal and remember the numbers they are hitting during this cycle so they can add weight every week! The strength portion of today should take a long time and there should be a lot of focus on this movement. Enjoy and let's get strong!


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