CrossFit – Wed, Aug 9
Warm up – Wednesday
Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike (increase speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats
-into-
3 sets:
1:00 Assault Bike (increase speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats
Met con – Wednesday (Time)
Every 3:00 (7 sets)
12/10 Calorie Assault Bike (Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105)
(KG conv: 70/48)
12/10 Calorie Assault Bike (Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105)
(KG conv: 70/48)
Skill Work (Max reps)
Toes to Bar:
Week 1, Day 1
Week 1, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise