Warm up: CrossFit Warmup x 3
Pre-mobility: Super Squat hip sequence

Health and Fitness
A. Four sets of:
A1. Front Squat x 10-12 reps @2010, Rest 45 seconds
A2. Paloff Press x 10 reps each side (pause 3 sec at the extended position)
Rest 45 seconds

B. For time:
1200m Run (3 laps around block)
100 Russian KBS

Classic:
A. Four sets of:
Front Squat x Build to a heavy single (start at 75%), Rest 2-3min
Work on front rack mobility during rest***

B. Three Sets of:
B1. Paloff Press x 10 reps on each side (pause 3s at the extended position), Rest 60s
Work on mobility of choice between sets.
C. For time:
1200m Run (3 laps around block)
100 Russian KBS (55/35)

D. Mobility = Couch Stretch, Foam Roll

Picture: Addie!

When did you start CrossFit?
” I started CrossFit in 2013.”

What is your favourte thing about CrossFit Regina?
“My favourite thing is going to the gym, and not feeling like I don’t belong there. I love that everyone is so motivational, I love CFR!”