Strength
Back squats
3 x 20 – every 6 minutes
Strength
Yates Row
3 x 8
S.S – 3 x ME push ups
Cashout/Accessory work
10-9-8-7-6-5-4-3-2-1
Barbell curls
-Partner up and alternate 10/10, 9/9, etc..Rest while the other works
^Compare to 9/30/19
**Heckuva way to start off the week, eh? Just kick the door right open! Check the pic (to be posted soon) or your log book to see how you did previously, and maybe you’ll be able to add a few pounds. The time domain will keep you in check – plenty of time to get in the reps, decent amount of time to rest/recover for the next set. All sets at the same weight, so use good judgement on your warm up/build up sets. Legs haven’t recovered yet from “Karen” on Friday? Get in a little early, hop on the bike for a spin, wrap them in the Voodoo floss bands for a few warm up air squats and you’re ready to go.
Daily Read
The Hip Joint: Yes, it’s cool – CrossFit.com