CrossFit – Wed, Nov 30
Warm-up
Romanian DeadLift (RDL) (3 sets of:
8-10 heavy reps double hand BUT single leg Romanian deadlift
Rest 45sec between legs
+
16 plate OH sit-up
Rest 2min after sit ups)
Met Con Mbah Xfit (Time)
10min Cap:
8-10-12-14-16-18-20:
Cal machine
Butterfly sit-ups
DB Front Rack reverse lunge @ 15/22.5kg
*lunges are total reps NOT each leg eg 4/4 – 5/5 – 6/6 – 7/7 etc
Advanced Option:
10min Cap:
8-10-12-14-16-18-20:
Sand bag to shoulder
Toes to bar
50 double unders
2 rounds:
200m jog
10m walking Romanian deadlift steps (like a sea saw – no weight)
8-10 strict hanging knee tuck