Monday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Hip Circuit:

-* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

then…

3 Rounds

15/12 Calorie Bike (start easy and build in intensity each round)

10 Hanging Scap Retraction

5 Kip to Swing

10 single arm dumbbell press (light) (each side)

5 Pike Push Ups

Back Squat

– 5 x 3 @ 65-85%. Start at 65% of 1RM Back Squat and move up 5% each set.

* Rest 60-90 secs minutes between sets

Metcon (4 Rounds for time)

4 Sets

5 Handstand Push Ups (OR 9 Pike Push Ups)

7 Toes to Bar (OR 15 Knee to chest)

21/15 Calorie Assault Bike (OR 16/12 Calorie Row)

-Rest 1:1 between sets-

**4 min tmie cap each set

Dips (EXTRA WORK)

5×10 Strict Dips

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