workout of the day

TODAYS TRAINING, MONDAY, 1-9-23

CROSSFIT

STRENGTH (ALL) —

Build to a Moderate Set of 5 Back Squats

DOUBLE TROUBLE

4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row

(Score is Time)

COOL DOWN

FOR QUALITY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
2:00 Seal Stretch or Cobra Stretch

(No Measure)

SPARK

STRENGTH

4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

YO MOMMA

AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2

(Score is Rounds + Reps)

FINISHER

3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

(No Measure)

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