Workout 5.4.17

Nickname: kick the tires and light the fires

Cloud 9 CrossFit – CrossFit

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10 air squats (test for restrictions)

20 prisoner squats to a med ball

reverse crunches over a roller (thoracic)

squat therapy

10 air squats (retest)


***coach spotlight***

Back Squat (5 rep max)

Build up in weight with sets of 1-5 reps. Your 5 rep max is going to be about 87-90% of your 1RM. Use that as a guide. If you do more than that for 5 reps you have a new estimated 1RM.


8 min emom

40 yard sprint

Feature Video

CrossFit Class Workout