Waiters Squats

CrossFit Carolina Beach – Express Fit

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Warm-up

A: Warm-up (No Measure)

3 rounds:

10 Band Pull Aparts

10 Air Squats

10 Hollow Rocks

Main Lift

B: Waiter Squats (3 x 6-8 per side KB Waiters Squat)

No rest between L and R. Rest 90 between sets

Accessory Work

C: Bottoms Up Kettlebell Carry (4 x 1 lap per arm)

Carry a KB by the horn the bell up.
No rest between L and R. Rest 60 between sets

Cash Out

Delt Burner 4 (3 x 5 total reps)

Front raise, hold 1 sec

Retract to lateral raise position,

Hold 1 sec

Lateral raise, hold 1 sec,

Push to front raise position,

Hold 1 sec