Monday 190610

Programming this week by Coach Dianna!

General Warm-up

3 RNFT:

8 Kang Squats

8 Scorpion Rotations

8 Hanging Scap depressions

 

Workout Of The Day

2 Rounds For Time:

50 Deadlifts @135/95; 105/75; 85/55

40 Russian Twists (1-count) @20/14; 16/10; 12/8

30 Front Squats @135/95; 105/75; 85/55

20 KBS @53/35; 44/26; 35/18

10 Push-ups

*5 TTB AFTER every movement

*25:00 time cap

 

 

Accessory, Recovery, Community

5-8 Perfect stretch/side (emphasis hip external rotation and spend some time in spinal/thoracic rotation)

Mash hip flexor 2:00 each

 

Supplemental Work

Monday:

3-4 sets NFT:

4-6 Dumbbell Glute Bridge Bench Press w/ 3s lower

rest :45

4-6/arm Single-arm Bent Over DB Row w/ 3s lower

rest 1:30

 

Crossfit Enhance