CrossFit Lifted, CrossFit Lifted South – Tsunami Water Polo
Brief air squat review
Then 15 minutes of back squat technique.
New athletes: stay light and work through good quality reps at about 5/10 as far as difficulty (50%)
Work through 3 sets of 10 at 50-55% of your previous heaviest lift.
Metcon (AMRAP – Reps)
Teams of two
16 minute EMOM:
1) 30 seconds of KB/DB Swings
Rest 30 seconds
2) 30 seconds of wallballs (sub with medball squats to a low box if brand new)