Satans wiskers

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (Build to a Heavy Single)

Metcon

Satabs Whiskers (Time)

3 Rounds For Time:

10 Front Squats (165/115)

10 Chest to Bar Pull-ups

10 Burpees
* If there is one movement we want to put a ton of focus into, it’s the front squats

* Breaking this movement likely requires a good amount of rest before cleaning the bar back up to the shoulders

* That being said, the first priority is pushing for large, ideally unbroken sets of front squats if possible

* It is much quicker and easier to break the chest to bar pull-ups into a couple quick sets than it is to break the front squats once

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