CrossFit
Strength
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs
Metcon
AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups
Spark
Strength
4 SETS*
10 Tempo DB Floor Press (30X1)
-Immediately into-
20 DB Floor Press
*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.
Metcon
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 – Meter Row
TABATA 2 – Slam Balls (20/10)
TABATA 3 – Calorie Bike
-Rest 1:00 b/t Each Full Tabata-