Warmup
90:90 230 each side direction the 60 seconds of knee lifts and foot lifts each side
Then
Back squat
5×10
4” pause on reps 1 and 5 at bottom
Workout
Buzzer beater
Every 3 minutes for 15 minutes
20/16 cal row
20 wallballs
May 11, 2022
Warmup
90:90 230 each side direction the 60 seconds of knee lifts and foot lifts each side
Then
Back squat
5×10
4” pause on reps 1 and 5 at bottom
Workout
Buzzer beater
Every 3 minutes for 15 minutes
20/16 cal row
20 wallballs
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 