CROSSFIT 30/12/2019

0. warmup

A. Strength (00:15-00:45)

1) Sumo Deadlift against a band: Build to a heavy set of 3 in 8 sets. Rest 2:30.
– Goal: Build to 75-80% of 1RM (non-banded) achieved on 21/10.

2) Glute Hip Thrust: 3warmup sets 3 x 10. Rest 60s.

3) DB Forward + Reverse Lunges: 3 x 8 each (forward + reverse = 1 rep). Rest 60s.

B. Conditioning (00:45-00:60)

3 sets of
15/12 cal /Bike directly into
2 L Prowler Push or / Partner Resistance Sprint
2min rest

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