Saturday 7th February 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Squat Therapy

3 x rounds for quality of:

12 x squats/pressups/burpees

Strength

In 15 mins establish a 5rm Front Squat

WOD 1 - EMOM 12 Mins (partners)

Even Min - 6 x Front Squats 60/40kg

Odd Min - 10 x Down Ups

WOD 2 - score on total reps

Tabata Russian Swings 24/16

Tabata Down ups

Tabata Front Squats 40/20kg