Workout of The Day

Front Pause Squat 3×5
Front Pause Squat for load:
#1: 5 reps @ 56%
#2: 5 reps @ 56%
#3: 5 reps @ 56% of training 1RM
*Pause 7 sec at bottom.

Front Squat 5-3-2-1-8
Front Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 8+ reps @ 80% of training 1RM
*Leave 0 reps in the tank on + set.
**Record your reps.

4 RFR: Double-under, Overhead lunge, Bike
Complete 4 rounds of:
Unbroken double-unders for max reps
20 Overhead lunges w/ plate, in total (boys: 20kg; girls 15kg)
RPE 8
*40 sec Bike for max calories if you don’t have double-unders.
*Score = Total reps (or calories)

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

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