Wed: Back Squats & Leg Stand

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit


Iron Crosses & Glute Bridges

Scorpions & Torso Twists

Can Openers & Leaning Quad Stretch

Forward Lunges & Side Lunges

Cherrypickers & Russian Babymakers

High Knees & Butt kickers

Monster Walks & Air/Jumping Squats


Back Squat (5×3)

15-20 Minutes. Rest minimum of 2 minutes between sets.

These should be challenging/heavy sets. Athlete choice on going building or across.


Leg Stand (CFNE) (AMRAP – Reps)

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Score is reps


Foam roll the quads, hammies, and glutes.

Smash the hips, glutes, and calves with a lacrosse ball.

Hold Pigeon, Lizard, and Straddle for 1 minute each.