Heavy Day Chicken legs

26.2 CrossFit – CrossFit

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

Warm-up

Warm-up (No Measure)

20M run

Banded Warm-Up Series (5 reps each) [Video](https://youtu.be/TSoXLYScjJo)

:30 Banded Good Mornings [Video](https://youtu.be/qS2PveiBtpM)

:30 Active Spiderman & Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)

:30 Inch Worms [Video](http://youtu.be/gDweumAbvfQ)

10 Squat Therapy Reps (:5 down, :2 second pause, stand)

SKILL

Metcon (No Measure)

8 Empty Barbell Back Squats

3 with a :3 pause at the bottom + 5 Back Squats w/ no pause

*(Did they get low enough? A general rule for this can be “if there’s doubt, there’s no doubt!”)*

8 Loaded Back Squats (light)

3 with a :3 pause at the bottom + 5 Back Squats w/ no pause

Weightlifting

Back Squat (10 X 3 Back Squats)

Aerobic Literacy

In & Around (LT) (Time)

1600M easy moderate pace

200M @ 400PR pace

1400M @ easy moderate

200M @ 400PR pace

1200M @ easy moderate

200M @ 400PR pace

1000M @ easy moderate

200M @ 400PR pace

rest 100m walk after easy and hard runs