Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
Paused Front Squat (5 x 3)
(3-second pause at bottom of EACH REP)
Intention = work on staying tight and stable at the very bottom of your front squat while keeping elbows high
Suitcase Deadlift (5 x 5 each side)
Intention= Improve your skills with this odd object lift. USE A BARBELL ONLY!
20 minute time cap
100 m Farmer Carry
20 Russian Kettlebell
Intention= perform each movement unbroken. Rest only BETWEEN exercises.