Don’t Eat Staples
By Amelia Munro
Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Paused at Bottom Back Squat (E2MOM- 6 3 reps @70-75% 1RM)
Intention = improve your mobility and control in the bottom of your squat. Improve your power by exploding upward.
DB/ KB Rear Foot Elevated Split Squat (8 reps each leg every 2 minutes)
Intention = add a little more muscle mass to those drumsticks
15 minutes cap
Buy in: 2 min of max double unders
5 Rounds of:
1 minute of Rowing/ 1minute of rest
Cash Out: 2 min of max double unders
*Score = Max Calories
Intention= improve power output during your rowing intervals so that you become a better rower. Rowing is a great way to build endurance and lower body power.