Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Banded Good mornings
Group…
Kneeling Wrist mobility
15 Dislocates
PVC OH Lunges Down
Butt Kickers Back
10 Push ups
15 Sit ups
15 Squats
Review Movements
Strength and Skill:
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Alternating Reverse Lunge x 8-10 reps each leg @ 2 sec descend
(perform these with a barbell in the front rack position)
Take 20 minutes to complete.
Performance and Fitness:
For time:
40/30 Calories of Assault Bike (or Rowing)
40 Dumbbell/KB Overhead Walking Lunges
This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Go heavy as you can with good form.
Time Cap of 8 minutes.
Mobility:
Roll Posterior
LAX to traps and shoulders
Banded Shoulders/Lats
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