| a) WARM UP:
3 Rounds:
- 5 squats
- 5 push ups
- 5 inch worms
- 20 jumping jacks
- 10 strokes on the rower – increase power every round
Get ready for back squats. |
| b) STRENGTH:
E3MOM – BACK SQUAT
- 10 Reps @ 71% of estimated 1RM Back Squat
- 8 Reps @ 76%
- 6 Reps @ 81%
- 4 Reps @ 86%
- 2 Reps @ 91%
|
| c) WOD:
For time:
- 3 Rounds of the “CFSP Beep Test”
- 50/35 Calorie Row
- 3 Rounds of the “CFSP Beep Test”
- 50/35 Calorie Row
- 3 Rounds of the “CFSP Beep Test”
** 1 Round of the “CFSP Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
** Time cap: 25 mins |
| d) ACCESSORY WORK:
4 Sets, resting as needed between sets…
- 10 Hollow rocks + 15 second GHD Static Hold (body parallel to floor)
- 15 banded good mornings + 15 second back Extension Static Hold (body parallel to floor) on GHD
|
e) POST-WOD RECOVERY WORK:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
|
CrossFit and Personal Training 