Front Squats + Dive Bombers

Front Squats + Dive Bombers


Strength Workout (SWOD)
A1. 4 x 5 Front Squat (55, 60, 65, 75%)
A2. 3 x 45 sec Banded Rack Hold

Crossfit in Galveston Front Squat CrossFit Tidal Wave

Workout of the Day (WOD)
3 Rounds for Time
400m Row
30 Bicycles
10 Dive Bombers 
10 Overhead Squats (95/65)

Coach’s Tip: Dive Bombers
Start in the regular pushup position with your hands directly under your shoulders. To get into the Dive Bomber position, spread your feet shoulder width apart and, keeping your legs as straight as you can, push your backside into the air and your sternum down towards the ground. Try to keep your back as straight as you can while leaning back and stretching the hamstrings before beginning the movement.

oh squat sara

Galveston's Premier CrossFit Facility