Back Squat  3 X 10 @ 60% of 1RM

Then.

400m Run

50 Squats

10 Handstand/Shoulder Touches

3 times.

Then.

50 Sit Ups

50 4 Count Flutter Kicks

3 times.

Post load and times.

Coaching Tips:  Scale load and movements to match your current fitness level.  These are active recovery workouts, as we've had an increase in volume this week to prepare those looking ahead towards some competition.  Legs are the main focus today and speed in the movements should be where most of the focus should be placed in today's workout.  Keep the back squats in a nice consistent pace for the full 10 reps.  The handstand/shoulder touches performed as such: get in a handstand against the wall and shift your body weight to one side so that you can support yourself with one hand. With the other hand, quickly tap your shoulder with your free hand and return to the two handed handstand position.  Alternate between your right and left hands.  Flutter kicks are done by holding your feet 6" off the ground and kicking them alternating right and left.  4 kicks equal 1 rep.

Tony Acosta showing his incredible strength yesterday with a HUGE 525# Deadlift.  With his back squat getting better and better, his press already over 200#, he could be close to a 1100 CrossFit Total score. Way to go Tony!