/var/www/html/wp-content/themes/Divi/single.php Friday - Stability CrossFit

Friday’s Work

A. Every 2:00:

:20 Max TnG Power Cleans @~70% of 1RM

5 Burpees AFAP

x6

.

15:00 @sustainable aerobic pace

300m Row

3 Plank Waves (https://www.youtube.com/watch?v=XybqEjukzFk

40m Farmers Carry  (heavy, unbroken)

20m Bear Crawl (hips low and even with the shoulders)

.

Optional Ab Workout:

5 Sets:

10 Rocky Situps

10 KB Pullovers in 3.5 month position

.

.

.

The Grind

A. 12:00 to establish a 3RM Back Squat

.

21-15-9

Pull-ups

Box Jumps @24/20”

Calorie Row