Tuesday 190709

General Warm-up

Core Conditioning

3 Rounds Not For Time:

10-15 Hollow Rocks

10 Weighted Abmat Sit-ups

20-25 Supermans

10 Side Plank Rotations/side


Workout Of The Day

5 minutes @ 20 minute pace

Run 200m

10 Push-ups

20 Walking Lunge Steps


rest 2:00 x 3 sets


*Goal is to repeat the same exact amount of reps in second and third intervals.


Accessory, Recovery, Community

Thoracic Flow x 2-3 (up-dog/down-dog, scorpion rotation, handcuffs, table tops)


Supplemental Work


Single-Arm DB Bench Press

7-9 reps/arm x 3 sets; rest 1:00 between sets


Bent Over Dual KB Row

7-9 reps x 3 sets; rest 1:00 between sets

Crossfit Enhance