CrossFit – Mon, Apr 3
Warm-up
Metcon
Quantum (Time)
10 rounds:
4 Burpees
6 Kettlebell Swings (70/53)
8 Wall Balls (20/14)
Pump
3 Rounds
6 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Post Workout Mobility
2-3 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute Scorpion Stretch
2 minute Downward dog to Upward Dog Transition
Finisher
3 Sets:
10 Glute Bridges
immediately into
:30 Glute Bridge Hold
3 Sets
1:00 Cardio (moderate) (your choice)
5 No Jump Burpee
15 Banded Good Morning
5 Wall Ball (light)
1 set (at workout pace):
2 Burpees
2 Kettlebell Swings (at workout weight)
2 Wall Balls (at workout weight)