| Warmup On a 10:00 clock 800m run (easy) 10 bodyweight reverse lunges/leg In remaining time, AMR for quality of: 10 pike leg lifts 10 arch ups |
| CrossFit Workout For time Reverse lunges 800m run no equipment–80 reverse lunges kb/db–40 goblet reverse lunges barbell– 30 back rack reverse lunges rx would’ve been 135/95 rx+ would’ve been 165/110 |
| In-class accessory work 10 sets of: 10 bicep curls 10 lateral raises 10 front raises This will obviously have to be light weight, so use light weight or whatever you have around the house. |
| Extra Work 10 sets of 2 sumo box front squat @50% of your front squat. Move the bar as fast as you can, and go every ;90 8×3 Sumo deadlift Get as heavy as perfect form allows. Go every 3 minutes. |
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