2020-11-02 WOD


Today’s WOD begins with a heavy front squat effort. With 10 sets in total, we’ll be looking to build throughout, ultimately finding a heavy single for the day. Even though our goal is to find a heavy single, we still want to challenge ourselves on the sets of 5 and 3. This means we need to be sufficiently warmed up before beginning our working sets.



  • Hip opener x 60s each side

  • PNF External Shoulder Rotation x 60s each side

  • Banded Pigeon x 60s each side

  • T-Spine Extension on Foam Roll x 60s


  • Banded Squats w/ Plate

  • Split Squats

  • 10 Hollow rocks


Front Squat

  • 5-5-3-3-3-1-1-1-1-1


For Time:

1 mile run, 2k row, or 3 mile bike


Couch stretch

Hamstring mash


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Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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