CrossFit – Mon, Sep 18
Warm-Up
Warm-Up
3 ROUNDS
:45 Cardio (increase speed each round)
10 Glute Bridge Alt. Marches
5 Cat/Cows
5/5 Single Leg RDLs (option for staggered or split stance RDLs!)
Strength – All
Deadlift (12-10-8-6-4*)
Workout – Performance
5 SETS (Time)
Cardio Choice*
6 Deadlifts (315/205)
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski
(Score is Slowest Set)
KG BB: (143/93)
Workout – Fitness
5 SETS (Time)
Cardio Choice*
6 Deadlifts (205/145)
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
15/12 Cal Row
12/10 Cal Bike
12/10 Cal Ski
(Score is Slowest Set)
KG BB: (93/65)
Optional Cool Down
2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
*Start Moderate+ and build past workout weight.
(Score is Weight)