Thursday 190613

HAPPY BIRTHDAY VICKI!

General Warm-up

27 Goodmorning Warm-up

 

3 RNFT:

5-10 Deadlifts (increase weight each set)

 

 

Workout Of The Day

Happy Birthday Vicki!

AMRAP 19 w/ a partner

6 Deadlifts @275/185; 185/125; 125/85

13 Lateral Burpees Over Bar

55 DU’s/110 SU’s

Partner A works while Partner B runs a 400m, then switch.

 

Accessory, Recovery, and Community

Foam roll or barbell roll calf 2:00-3:00 each (find spots, apply pressure by putting other leg on top, and then flex and extend the ankle)

Thoracic spine foam roll

 

Supplemental Work

Thursday:

3-4 sets NFT:

4-6 Box Step-Downs w/ 3s lower

rest :45

4-6/leg SL Dumbbell RDL w/ 3s lower

rest 1:30

Crossfit Enhance