Friday

CrossFit North Peoria – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1 Minute Glute Bridges

30 Seconds Walkouts

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Walkouts

1 Minute Glute Bridge Walkouts

30 Seconds Walkouts

1 Minute Air Squats

30 Seconds Walkouts

At Home Workout

HOME: Metcon (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch

Single Dumbbell Thrusters

** Switch arms as needed. Try and keep reps even.

Workout of the Day

GYM: Metcon (Time)

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

Extra Work

GYM: Back Squat (3-6-12 )

3 Reps @ 80% of 5RM Back Squat

6 Reps @ 75% of 5RM Back Squat

12 Reps @ 70% of 5RM Back Squat