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

 

Sign up for a heat for this Monday May 27 for Murph!!

https://docs.google.com/spreadsheets/d/1P2-L0qON1E6W1l_gjMCr7peK4DZt_Y1RGzXf_szPfZk

NFT Day!

A1. DB External Rotation, 8 reps/side; rest :30 x3

A2. Poliquin Step Ups, 10 reps (controlled); rest :30 x3

https://www.youtube.com/watch?v=TepWEWzalcY

A3. Hip Flow, 3/side; rest :30 x3

(last variation: https://www.youtube.com/watch?v=mIpgALOUuwQ)

B1. Seated DB Press, 6-8 reps @20X0; rest :30 x4

B2. Rear Foot Elevated Split Squats, 6 reps @20X0; rest 1:00 x4

C1. Front Rack Front Rack Lunges, 20m walk; rest :30 x3

C2. Hollow-body Wall Walks, 1-2 reps; rest 1:00 x3

 

 

The Grind

A. EMOM 8:00

ODD- Max Set of Strict Ring Dips

EVEN-  Max Set of Strict Pullups

+

7 Rounds:

1 Rope Climb

7 Burpees

14 Wall Ball Shots