Strength

Front Squat 5-5-5-5-5

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a little bit in the front squat and load the bar onto your torso. That should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 15 Minutes

20 Kettlebell Swings 32/24 kg
50 Double Unders
200M Run

Workout notes: This workout has the difficult double unders coupled with kettlebell swings.  The suggested kettlebell load  is on the heavier end so use this opportunity to test out a heavier bell if you have been swinging the same one for a while now.  Remember you can always scale by performing the swings “russian” style and just getting it to eye level.  Double unders are always difficult for new CrossFitters unless you have some previous rope experience! Commit to getting a set number every round before switching to singles if possible.