CrossFit – Mon, May 5
Warm Up
Ricky Bobby (4 Rounds for reps)
4 Sets (1 Set every 10 Mins)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run
Time Cap Each Set 8:30
Back Squat (8 Back Squat @ 6.5 RPE
6 @ 7.5 RPE
4 @8 RPE
2 @9 RPW
4 @ 8 RPE
6 @7.5 RPE
8 @ 6.5 RPE)
6 @ 7.5 RPE
4 @8 RPE
2 @9 RPW
4 @ 8 RPE
6 @7.5 RPE
8 @ 6.5 RPE)
This lift is OPTIONAL today
*Rest as needed between sets
Cool Down (Optional)
3-5 mins of easy cardio–this can be a walk
1 min Lat Stretch
1 min Pec Stretch
1 min posterior hip Stretch
Mobility
Crossover Symmetry
Banded 7s
Hip Halo Complex (10 of Each)
Side Steps
Forward Backward Walk
Glute Bridges
Single Leg Glute Bridge (L/R)
Bird Dogs
Squats
Movement Prep
2 Sets
1:00 Ski or Row
10 Hanging Scap Retractions
5 Box assisted Pull Ups
5 Hand Release Push Ups
5 Lateral Box Step Ups
Workout Prep
1 Set at pace
100m Run
2 Pull Ups
3 Push Ups
4 Sit Ups
5 Air Squats
*w/Vest