Vista Week 3

Hammonasset CrossFit – Vista

Warm-up

Vista Warm up 3 (No Measure)

3x or 5:00

30 seconds in the bottom of the squat

10 lunges

Plank hold or attempt

10-meter alligator crawl

10-meter crab walk

Skill

Overhead Squat

Must be taken from the ground
Squat – focus on staying engaged at the bottom

10 lb plate

Metcon

Metcon (No Measure)

5 rounds

5 squats with 3-second paused at the bottom with 10 lb plate

10 Toe to extension with 10 lb plate

15 step ups onto 10 lb plate

1 lap run

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