CrossFit:
A.) 40 Minute Cap
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
*After Every Round Complete
8 Strict Pull Ups
250m Row or 200m Run or 15/12 Cal Bike
*Add 5/2.5 Lbs After Every Round, Score = Bench Press Weight
L1:95/55, 3 Banded Strict Pull-Ups
L2:115/65,
L3:Rx
L4: 155/95, 5 Weighted Pull Ups
Booty Crew:
A.) BIG 40 min EMOM:
Min 1) Banded Glute Kick Backs Rt
Min 2) Banded Glute Kick Backs Lt
Min 3) BIG DB Squats
Min 4) Curtsy Lunges Rt
Min 5) Side lying plate abduction Rt
Min 6) Curtsy Lunges Lt
Min 7) Side lying plate abduction Lt
Min 8) Banded RDLs Rt Leg
Min 9) Banded RDLs Lt Leg
Min 10) REST