CROSSFIT
STRENGTH
1) Barbell Glute Bridges
2) Touch n Go Deadlifts
METCON
“Timebomb”
In 12:00
50 Wallballs
40 Burpees over the Bar
30 Deadlifts
Remaining time AMRAP: Wallballs
FINISHER
Double Leg Banded Hamstring Curls
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
– Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: 3 sets building to a challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between sets, building to today’s metcon weight.
– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.
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