CrossFit – Tue, Dec 5
Strength Warm up
Custer (2 Rounds for reps)
2 Sets:
15/12 Calorie Echo Bike
15 Handstand Push Ups (Kipping)
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-
Time Cap each set: 4 minutes
1.)Banded 7s – perform 7 reps of each movement
2). Movement Prep/Activation and Increasing Heart Rate 2 sets moving through:
1:00 Bike (build from easy to moderate)
10 Banded good mornings
5 Single Leg Barbell deadlifts (empty bar to light) (each side)
5 Single Arm Dumbbell Press (moderate) (each side) (MG Primer workout should have your shoulders plenty warm!)
-then-
build to deadlift workout weight
3.) Workout Prep
1 set (at workout pace):
4/3 Calorie Echo Bike
4 Handstand Push Ups
4 Deadlifts (at workout weight)
2 Strict Handstand Push Ups