CrossFit:
A.) Back Squat / DB Sit Up Superset:
8 Reps Back Squat
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by aNEW cycle the following week!
B.) 15min. AMRAP:
25 Wall Balls (20/14)
50/40 Cal Row or 40/30 Cal Bike or 800m Run
75 Overhead Squats 45/35lb bar
100 Double Unders
Can anyone make it back to the OHS on the 2nd round?!
Mobility:
Pigeon stretch x 1 min
Couch stretch x 1 min
Banded thoracic rotations x 10 ea side
Booty Crew:
A.) 4-5 Working Supersets:
12 Hip Thrusts
8-12 Sumo Deadlifts
B.) 3x Walking Lunge Drop Set
10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.
C.) 3x
15-20 Standing Banded Abductions
15 Ball Leg Lifts + 15 Ball Flutter Kicks