CrossFit
Metcon (No Measure)
Reverse Snow Angel x20
Back Ext x 25
Superman hold 3×20 sec
Deadlift (5-3-1-1-1-1)
x5 @ 80%
x3 @ 85%
x1 @ 90%
x1 @ 95%
x1 @ 100-105
x1 @ 105+
Perform 1 set every 2 minutes
Metcon (Time)
2 RFT
800m Run
x30 Sit-Ups
x2 Rope Climbs
RX+
GHD Sit-ups
Metcon (No Measure)
Open Gym
**Spend 10 minutes working on Kipping/Butterfly Pull-ups. Grab a Coach if you need help with your progression.
Additional Strength Session
Increase weight from last week.
Seated Barbell Press
5×5
Lat pull-down (Grab a Coach to help set up)
5×12