Back Squat
Warm up
500 m row 2:00
Hip ext. 2x10
squat 2s10
Lunges 1x10
Back Squat
5x35
4x 105
3x135
150x 5, 5, 4, 1
This is the metcon that I judged at the Occupy Strength competition this weekend at CrossFit One World. The athletes did this workout after completing a CrossFit Total. I thought I would try it today and that with fresh legs and arms, I could do as well as some of the athletes.
4 Rounds for Time, 12:00 Cap:
5 burpees
25 yard sled push 145#
10 KB Swings 53#
25 yard sled push 145#
Well, this workout gave me an ego check, for sure. I wasn't even able to complete it in the alotted time, and only got through 1 round, plus burpees, sled push, and kb swings. Pathetic! The sled push absolutely decimated me.
I admired the occupy strength athletes before this, but now I pretty much worship them.
