CrossFit – Tue, May 6
Warm Up
Talladega Nights (Distance)
8 Sets
Amrap 4 mins
30/24 Cal Echo Bike
Max Meter Row
*rest 1:00 b/t sets
Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split (Weight)
4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
- Rest as needed b/t sets
Cool Down
Couch Stretch
2 Mins Bench 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
Echo Bike
Arms & Legs :40 Sec Easy, 20 Sec Mod, 10 sec fast
Rest 20 secs
Legs Only: 40 Sec Easy, 20 Sec Mod, 10 sec fast
Rest 20 secs
Arms Only: 40 Sec Easy, 20 Sec Mod, 10 sec fast
-then-
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint