Wednesday 190703

General Warm-up

3 RNFT:

5 Alternating reverse lunges/side

10 Up-dog/Down-dog transitions

 

Strength

Romanian Deadlift

8 reps @65-70% x 3 sets; rest 2:00-3:00 between sets

 

Workout Of The Day

EMOM x 12 (4 rounds)

Min 1- 4-10 HSPU; Pike HSPU; HR Push-up

Min 2- 4-10 Strict Pull-ups; Banded Strict Pull-ups; Ring Rows

Min 3- 4-10 Pistols; Assisted Pistols; Goblet Reverse Lunges

 

Accessory, Recovery, Community

Banded Shoulder Internal Rotation Stretch 2:00-3:00/side

Prone Handcuffs x 15-20 reps

 

Supplemental Work

Wednesday

D1. Double KB FR Carry

40yds x 3 sets; rest 1:00 between sets

 

D2. CrossOver Pull-down

12-15 reps x 3 sets; rest 1:00 between sets

Crossfit Enhance