September 23rd

*** All classes are on this weekend, however the blog will not be updated until Monday****

Today at Rogue really tested an athletes capacity to do work. First we work heavy back squats. This simple movement can do so much for core, hips, back and obviously legs. Range of motion and flexibility is key for this lift, get that butt down! The lower the better 🙂

For a WOD, we chose “Helen” = CrossFit cardio. This workout is a great challenge and very good test of explosiveness, grip, and endurance.

SKILL
3-3-3-3-3
Back Squat

WOD
“HELEN”
3 Rounds
500m Run
21- KB Swins (53/35)
12- Pull-ups