Friday 190510

General Warm-up

Set stations up and go!

 

Workout Of The Day

“Hefty 100”

With a Partner Complete 100 reps of each:

Box Jumps @24/20; 20/16; Step-ups

Jumping Pull-Ups

Kettlebell Swings @53/35; 44/26; 35/18

Walking Lunges

Knees-to-Elbows; Knees AHAP

Push Press @45/35; 35/25; 25/15

Back Extensions; Supermans

Wall Balls @20/14; 16/10; 12/8

Burpees

Double-Unders; 200 SU’s

 

Recovery

Foam roll posterior chain and hip flexor

20 Scorpion Rotations

 

Supplemental

Thursday

FBB

3 sets:

8 SL RDL (4/leg) slow

rest :20s

8 Alternating Step-ups

rest :20s

:40s Plank

rest 1:30

Crossfit Enhance