CrossFit – Wed, Jul 16
Warm Up
Supersets (Weight)
4 Sets
8 per side: Double Kettlebell Front Rack Front Foot Elevated Reverse Lunge (45# plate)
10 Alternating Dumbbell Bent Over Row (Hold both dumbbells to your chest and alternate rowing the dumbbell
Redbeard’s Ghost (2 Rounds for reps)
2 Sets (Moderate/Fast)
1000m Row
-rest 90 secs b/t sets
3 Sets
500m Row (Fast)
-rest 1 min b/t sets
4 Sets
250 Row (Faster)
-rest 30 Secs b/t Sets
Time Cap 1000m Row (4:00)
Time Cap 500 Row (2:00)
Time Cap 250 Row (1:00)
Cool Down
4×5 Quad Foam Rolling (each Leg)
Mobility
Hip Halo
Crossover Symmetry
Banded 7’s
2-3 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo Empty Barbell Squat