Mid Cities Hustle – Strength & Conditioning – CrossFit
10 minute bike (Calories)
10 minutes as many cals as possible
Front Squat 10×3 @80 % (Eccentric is 3 second down)
Go to the bottom of your squat slowly and explode up.
Super set with 20 calf raises on a plate.
Try to get your heels to the ground and extend on your tip toes as high as possible.
4 rounds for time of:
Run 400 m
50 walking lunges
10 Hollow Rocks
10 Tuck Ups
10 sec. Hollow Rock Hold
– Rest 1 min between rds –