Group Class Workout

 

Warm Up: 4 Rounds 40/20 machine Get Warm!

25 KBS Russian, 15 Pushups, 10 Stretch Lunges

Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM

 

Strength: Find 1RM Front Squat

OR 5×4 Choose Weight

14 Minutes

 

Welded

3 Rounds

10 Thrusters 75/55

9 T2B/12 Knee Raises

2 Rounds

8 Thrusters 95/65

15 T2B/18 Knee Raises

1 Round

6 Thrusters 115/75

21 T2B/24 Knee Raises

Adv: M- 95/115/135

         F- 65/85/105

 

Crossfit Lean

For Time:

Buy In: 30 Box Jumps 24/20

30 Weighted Lunges 35/25

20 Pushups

50/40 Cal Machine

20 Pushups

30 Weighted Lunges 35/25

Cash Out: 30 Box Jumps 24/20

 

Mobility of The Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position