CrossFit:
A.) Back Rack Lunge (Superset)
Climb to the heaviest weight you feel comfortable hitting today.
*Hip thrust: With your back on a bench or box, be sure to drive your hips up and pause for 1 split second at the top of each rep. If you have never done these before, you are about get some serious muscle soreness but it’s a good thing! Booty gains and all 😉
B.) 16min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
*ADV is 20/15 Cal Row
*If you can, do the ADV so that the minute rest feels needed.
*If you can, do the ADV so that the minute rest feels needed.
Bodywork:
Every 2min. x 10 Rounds:
5 Burpees
10 Push-Ups
15 Sit-Ups
20 Air Squats
Your score is your SLOWEST time!
So SPRINT each round and try to finish fast!
Can you keep pace? Can you actually get faster!?
Advanced: Add anywhere between 1-5 more rounds.
So SPRINT each round and try to finish fast!
Can you keep pace? Can you actually get faster!?
Advanced: Add anywhere between 1-5 more rounds.
Sweat:
A.) 10min. to get as far as possible…
5-5-5-5-5
Devil Press 45/25
10-20-30-40-50
Wall Balls 20/14 (if you can’t wall ball Thruster)
B.) 10min. AMRAP:
10 DB Lunges
20 Sit-ups w/ feet anchored on DBs
C.) 10min. to finish…
5 Rounds:
15 Reverse Burpees
12 TTB
3min. rest between sections
Can you finish that first section!? Spicy one!
Da Daily D:
5min. Running Clock…
100 Double Unders
25 DB Deadlifts 50/35s
Max Sit-Ups in remaining time
Rest 90sec. Repeat 4 times total
Rounds 1+2: 100 Double Unders
Rounds 3+4: 400m Run
5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.
Soon as you finish your set complete 10 reps Hip Thrust (5 x 10)
Then Rest 1-2min. and repeat.