CrossFit Route 1 + CrossFit Amesbury = 2 Bad Ass Teams. Both teams placed first in the Division.
1a.standing reverse lunge with kb front rack: 3x10ea
1b.rev band fly: 3×25
PAUSE FRONT SQUAT: 4×2
1 sec pause at bottom then explode up: Work at 75% of your 1RM Front Squat. Target 20lbs increase / week if work sets are above 285lbs. Target 10lbs increase / week if work sets are below 285lbs. Target 5lbs increase / week if work sets are below 200lbs.
CrossFit is a strength and conditioning program designed to help people gain a broad and general fitness. CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge.