CrossFit Saturday WOD Warm-up (10 min) 12-9-6 reps Band Pull Aparts (youtu.be/-Lnqtibxboo watch at 1:25 or band pull apart variation youtu.be/NKBsia-o9N4) Push-ups Air Squats Strength (15 min) Choose one you missed during the week: Back, Push Press, Deadlifts Work up to a 1 RM (if feeling good, go for a PR) Rest as needed between sets Conditioning 2 rounds for time: 12 reps each exercise Push-ups Sit-ups TRX W Rows Air Squats Knees to Elbows (L2: V-snaps, L1: Leg Raises) Double Unders (double reps if doing singles) Rings Dips (Bar Dips) Walking Lunges Pistols (6 each leg) Mountain Climbers (6 each leg) Handstand Push-ups Burpees Optional Finisher 5-10 rounds 30 sec on, 30 sec off Hollow Hold Cool Down Foam Roll Quads 2 min Couch Stretch (each) 2 min Pigeon Pose (each)
Posted on: Fri, 15 Aug 2014 19:00:01 +0000
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