FRIDAY CROSSFIT 10/05/18
Warm-up:
2 sets
t spine banded cat/cow x 10-12 reps
banded face pulls x 10-12 reps
wall angels x 10 reps
hollow body hold x :30
mini bands- 10 each
squat
glute bridge
lateral walk left
lateral walk right
clamshell left
clamshell right
SPORT:
A. Back Squat (3 x 6, 6+ @ -15%)
B. Every 1:30 for 13:30 (3 sets each)
0-1:30- 5 power snatches
1:30-3:00- 3 rope climbs
3:00-4:30 15/10 calorie bike
GRIND:
A. 3 sets
single leg rdl x 8 reps, each side
rest 60 seconds
floor pulls x 4-6 reps
rest 90 seconds
Floor pull-
rope climb starting with back on floor and finishing standing
B. AMRAP x 12 minutes
sandbag bear crawl pull through, 25 ft.
sandbag lunge, 25 ft.
burpees over the sandbag x 10
100 meter sandbag run
rest 60 seconds
