Monday 190624

General Warm-up

3 RNFT:

1:00 Row

10 Front Back Hip Swings

10 Side-to-Side Hip Swings

5 Kang Squats

 

then 3-4 sets of 3-5 Goblet Squats and 3-5 KBS

 

Workout Of The Day

5 rounds @ same pace per round/rest 2:00 between

15/12 Cal Row

20 Goblet Squats @53/35; 44/26; 35/18 or less

15 KBS @53/35; 44/26; 35/18 or less

10 Burpees

*rest 2:00 before next round

 

*goal should be to match your round pace every round – this means you cannot come out of the gates guns blazing

 

Accessory, Recovery, Community

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

Mash hip flexor 2:00 each

 

Supplemental Work

Monday:

3-4 sets NFT:

10 KB Floor Press w/ 2s lower

rest :45

10 Single-Arm Landmine Row/arm w/ 2s lower

rest 1:30

Crossfit Enhance