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9
Nov

Greetings from the Great Wet North!!!  Seattle is living up to it’s reputation with lots of rain, dark gray clouds, and crazy traffic.  The greenery mixed with all of the fall colors are pretty amazing, and the food options unlimited of course.  Molly and I had an awesome workout at CrossFit Seattle that I’d like to share with you this squatting Monday…  I hope you enjoy it as much as I did!

Single leg Romanian deadlift x 6 @ 4010 tempo
Split squat x 12 @ 3010 tempo
Step up x 12 @ 10×0
Go through each round with the same leg with little to no rest between exercises, then switch to the other leg and repeat.  Complete four total rounds.
Follow the tempo instructions!!!  For the step ups, make sure that the whole upper foot is in contact with the box and stays that way throughout the set while the lower foot just makes light contact with the floor between reps and does not assist in the upward drive.  The upper leg should be under constant tension for all 12 reps of the step up. 

Then,

As Many Rounds as Possible in 15 minutes of:
20 Kettlebell swings
20 Double unders
20 Calorie row
20 Kettlebell deadlifts

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