Monday 10/7/13...Bring on the Squats!

1.)  200 m partner med ball run, PNF squat stretch, hamstring mob with bands, foam roll and trigger point mob. 

2.)  1 1/4 Back Squat

1x 8-10 regular back squat- light-mod

4x3    1 1/4 squat-  mod-heavy,  10 to 20# more then last week

3.)  15'  AMRAP

5 pull-ups

7 HRPU

9 Burpee Box Jumps

Cash Out:   100, 4 count flutter kicks

CrossFit PortSide