2
Jan
Monday
CrossFit
squat therapy
Warm-up (No Measure)
3 rds
wall squats x 20
reverse hyper or kbs x 20
3 rds
sumo stance goblet sq or banded hip squat (slingshot) x 20
glute bridge x 20
Weightlifting
30 minutes total:
5-8 minutes to build up to working weight
8-10 minutes to get 4 sets
10-14 minutes for accesories
Back Squat (4 x 6 @ 65%)
Good Mornings (3 x 10)
super set w/ 10 strict t2b
Back rack lunge (3 x 10)
super set w/ 10 x ghd hip extensions wtd
conditioning
Metcon (Calories)
16 minute alternanting partner emom:
200 meter row
200 meter sprint, alternate partners every minute on the minute for 16 minutes