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Friday 5/22/20

Yankee CrossFit

 

Warm-up

3 rounds

10 adductor rocks/side
5 eccentric ankle dorsiflexion/side
10 thoracic rotations in squat (5/side)

+

(Option 1) Front Squat

10-8-6-4-2 @ 30X1.

rest 2:00 b/w sets. build.

*if you dont have a lot of weight, do 8 reps across 5 sets.

OR

(Option 2) RFE Split Squat

10-8-6-4-2 per leg @ 30X1

rest 1:30 after each leg.

If you only have 1 set of weights, do 6-8/leg across 5 sets.

+

1 Min @ each Station

a. Thrusters – 95 / 50/35# DBs
b. SIt ups
c. hang Power cleans – 95
d. Strict Burpee
e. rest

X 3 Sets