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Wednesday August 8th

7
Aug

Wednesday August 8th

Jen and Brooklyn at Boulder CrossFit doing pull ups

warm up:

400m run then:

foam roll:

  • back/t-spine
  • quads and hams

stretch:

In teams of two:

  • 1 minute row / 1 minute alternating samson stretch
  • 1 minute row / 1 minute alternating (crawling lunges) spiderman
  • 1 minute row / 1 minute walkouts

*Partner 1 is on the row while partner 2 is on the stretch, then switch, etc… On the 3rd and final row, row HARD!

3 sets of:

  • 5 wall facing squats
  • 10 banded good mornings (try thicker then the red band)
  • 15 ab mat sit ups

10 sets of:

  • 1 barbell back squat
  • 1 barbell press from back rack
  • 1 barbell good morning

strength:

EMOM x15

  • 2 back squats @70% of 1 rm

cash out:

  • back squats: max reps in 1 minute at 50% of weight just used

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