CrossFit – Thu, Jul 20
Warm up – Thursday
Banded 7’s
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
Deadlift (5 sets x 1 Deadlift @80-90% of 1RM
* Rest as needed between sets *)
Handstand Push-ups (Strict Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.)
Metcon – Thursday (Time)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
(KG conv: WB 9/6)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
(KG conv: WB 9/6)
Time Cap: 16mins