092516 – CrossFit

Warm-up
General Warm-up
Squat Mobility
Squat Prep

Strength
Low Bar Back Squat
1-1-1-1-1-1-1
Work up to a heavy single – go for a PR if it feels good

Conditioning
Every Minute on the Minute for 16 Minutes:
Odd: Calorie Row
Even: 10 Wallballs (20/14)
For each movement, pick a number of reps that is challenging, but that you can maintain all the way through. You should not be working for more than 40 seconds of each minute. Score for round 1 is calorie pace, for round 2 is number of wallballs.