CrossFit:
A.) 20min. Front Squat Superset
Front Squat 5 reps
SUPERSET with;
8 reps each leg Single Leg Deadlift (rear foot elevated)
*This is very different than what we did last week!
Video Instruction:
Rest 2min. and start back at the top. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.
B.) 5 Rounds:
20 Cal Row or Bike 25/20 cal or 300m Run
15 Wall Balls (20/14lb)
10 KB Burpee Deadlifts 70/53s
Cool Down:
Walk & Jog 400m
Sweat:
4 Rounds:
(0-2min.)
25 Burpees
(2-4min.)
Max Alt. DB Lunges 45/30s
(4-5min.)
Max Double Unders
(5-6min.)
Max DB Deadlifts 70/50s
(6-7min.)
Max Sit-Ups (anchored)
(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.