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Don’t Eat Staples

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

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)

E2MOM-4
Intention = add a little more muscle mass to those drumsticks

METCON

Metcon (Calories)

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
Compare 1/10/19

*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.