CrossFit:
A.) For Time:
26-24-22-20-18-16-14-12-10
Deadlifts 135/95
Cals on the Bike or Rower
Front Squat 135/95
Pull-Ups
American KB Swings 70/53
Teams of 2. Only 1 person works at a time.
Cool Down:
Walk 200m then foam roll of your choice!
Sweat:
A.) 30 Rounds For Time:
7 Wall Balls 20/14lb
5 Pull-Ups
3 Devil Press 35/25s
Make it nasty option:
30/20lb ball and 45/30lb DBs
This is all you’re doing today, so go hard!
HIBB:
A.) 5 Sets:
10 Back Rack Lunges (5 each leg)
immediately into;
10 Single Leg Deadlifts (10 each leg)
*Foot elevated on the a 12-14” box (Start light, these are nasty)
B.) 100 Hip Thrusts
*Choose a weight you can hit for sets of 10 for the first few and then sets of 5’s as you get tired.