Monday 12.11.17 CrossFit

Derek Hurdle

Strength

1: Glute Bridge 3×8
2: Warm-up Heavy KBS + Goblet Squats: 3×5 of each

Intent: The BB Glute bridge is a new movement today, but the intent is to directly target the glute max.

Metcon

“Pavement”
4 Rounds
15 KBS (70, 55)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
RX: (55, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)

Intent:  Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.

$ Out

1) Front Rack Reverse Lunges: 4×6 ea
2) Side Plank: 3x20s ea side