workout of the day

TODAY’S TRAINING, THURSDAY 7-1-21

CROSSFIT

EXTENDED WARM UP

2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*

*3 Push-Ups w/ DB in the Right, then 3 in the Left.

(No Measure)

GOBBLE GOBBLE

4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into…

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

SPARK

DBL KB DEADLIFT

Deadlift for load:
#1: 5 reps

SPARK GIRLS RULE

3 SETS
500/400m Row
12 Dbl DB Deadlifts (85% of 5-Rep Deadlift)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

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