STRENGTH WEEK! (Because we all know how much Wes was missing his squats)
Today is about the strength. Do not rush the lifts to get to the running. You can make those up at any point this week.
GROUP PREP
2 Rounds:
15 cal row
10 Glute Bridges
20 Banded Pull Aparts
Barbell Warmup
STRENGTH (so much strength 😊)
Back Squat
10-8-6-4 @ 55-65-70-75%
Front Squat
4×5 @ 70%
Bench Press
5×10 @ 60%
Biceps Curls
4×15
WOD:
6 Rounds:
200m Sprint
30 sec rest
*Do 250m row in place of the run if it still dark out. Feel free to scale to 4 – 200s.
POST WOD
Abs – 3 sets of:
20 Sit-ups (no arms)
:30 Plank
30 Flutter Kicks
MOBILITY
Lacrosse Ball to front of shoulders/pecs and behind shoulder blades
Foam Roll Quads and IT band
CrossFit Reserve 