3SB 2.5 Front Squats And Holbrook

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CrossFit Shropshire – CrossFit

Warm-up

10, 8, 5, reps and mwod then hit the 4s. On the same tempo.

Also warm up shoulders in prep for the push and pull, crossover symmetry activation.

Front Squat (4-4-4-4-4-4 3211 Rest 2:00)

Metcon (10 Rounds for time)

Holbrook

10 rounds, each round for time, of:

5 Thrusters, 115/75 lbs

10 Pull-ups

Sprint, 100 m

Rest 1 min between each round.

Cool down

Crossover symmetry recovery

Intent

Tempo front squats, to enable time under tension in the front squat position. Keep it quality reps, go heavy only when quality is there.

Then a long hero but it’s intervals of what should be fast work. Only 1 min rest though, pace well for a fast overall time.