Thursday, 9/12

CROSSFIT

Weightlifting

Back Rack Lunge

8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.

SUPERSET with;

Weightlifting

Single Leg RDL

8 Reps on each leg.

Video Instruction:
https://www.youtube.com/watch?v=-StB7VaTWos

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.

Metcon

Metcon (AMRAP - Rounds and Reps)

14min. AMRAP:
10 Cal Assault Bike
10 Toes To Bar
8 Deadlifts

*Rounds 1-2 is 185/135
*Rounds 3-4 is 225/155
*Rounds 5-6 is 275/185
*Rounds 7-8 is 315/205

You increase weight every 2 rounds. Scaled is just lighter #s. Choose something that you do not have to break until maybe round 5.

If for any reason you finish round 8, you may stay at that weight or increase more if you can.


Freddy HansenComment