181010 - Quote of the Week Wednesday

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CrossFitters are a very certain breed of human. We’ve decided that we’re okay with doing hard things, we don’t mind being humbled by a workout, we spend extra time at the gym just chillin, we like to push the limits of our capabilities, and we know how to have a good time! This Choice City fit fam are you people! Cliche as heck, but your vibe attracts your tribe and you’ve attracted a kick ass group!

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WARM UP - 1 min cardio (Speed up throughout)
Spiderman Sequence (Hold each position for :15)
- Plank
- Sprinter lunge
- Sprinter lunge with lower elbow
- Sprinter lunge open arm to ceiling

STRENGTH - Back Squat
10 @ EB
5 @ 30% +50#
3 @ 50% + 50#
2 @ 65% + 50#
3 sets of 1 @ 75% + 50#

WOD - Front Squat RX 135/95 (or 50% of your heavy set of Back Squat for the day if it is lower)
4 sets of 2 minutes Max Rep attempts
Rest 2-3 min. between sets

COOL DOWN -
200m Jog/Bike/Row
Quad Barbell Roll