CrossFit Federal Hill Field Trip:
Indoor Sky Diving! Sign up on the white board in the front gym. We are going on Sunday September 25th at 12:30 pm! The day of the trip we will carpool from CFH to iFly Baltimore, located in White Marsh.
We are starting our Back Squat cycle today. If you did not find your 1 RM last week please do that during today’s workout. When coaching today’s WOD the major focus will be put on the back squats. Our warm up will be focused on it and the majority of the class will be spent on it. Take about 15 minutes to complete your 4 sets.
Strength WOD
5 Sets
6-8 Back Squats (same weight across 75-80% of 1 RM)
*If you get 8 reps, increase the weight.**
WOD
8 min AMRAP
10 Pull ups
30 Double Unders
10 Push ups
RX: Chest to Bar
Matt on back squats!