CrossFit – Tue, Jul 9
General warm-up
Warm-up | 6:00
3 sets:
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Skill work
Rest, stretch, recover.
Back Squat (- RX –
For load:
5-5-5-5-5
Back squat
For load:
5-5-5-5-5
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
)
Stretching
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
– AT-HOME – (5 Rounds for reps)
5 x 1:00 rounds for reps of:
10 dumbbells reverse lunges (35/50 lb)
Max-rep dumbbell front squats
– Use two DBs.
