A. Warmup

4×100 Run Progressively faster
Perfect Stretch
Walking Toe Touch
High Kick Toe Touch
Spiderman Crawl (Knees Out/Pelvis Low To Ground)
Banded Good Mornings
Open Up Front Rack Position

B. Squats

5 Sets Of Tempo Work Using Your 1RM
1×5 @50% 31X1
1×5 @60% 31X1
1×5 @70% 31X1
1×3 @80% 31X1
1×1+ @90% 31X1  Last Set Is An AMRAP

C. WOD

Warm Up Front Rack Position

Front Squat & Butterfly Situp Ladder
2:00 Minutes Per Station
Rung 1 Weights: 75/55
Rung 2 Weights: 95/65
Rung 3 Weights: 115/75
Rung 4 Weights: 135/95

Scoring:
Total number of reps with the following conditions:
5 butterfly situps = 1 rep.
10 air squats = 1 rep

 


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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