Workout of the Day, 01/11/2019

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Spark CrossFit – BUILD

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Warm-up

Warm-up (No Measure)

WARM-UP

2 rounds

100m Run

100m Row

into..

2 ROUNDS

50′ Front Rack KB Carry

10 KB Deadlifts (moderate) @ (3X11)

Strength/Skill

Deadlift (4×2 (3X11))

Deadlift

4×2; (80%, increase from last week); every 3 minutes

(3X11 tempo)

Functional Body Building (No Measure)

3 SETS

Sumo Stance Good Morning @ 3111 x 6-8 reps

-rest 45 sec-

Strict Toes to Bar x 6-8 reps

-rest 45 sec-

Single Arm Dumbbell Upright Row @ 1112; 6-8/arm

-rest 90 sec-

Sumo Good Morning demo:

https://youtu.be/iCoE-PruZqQ

SA DB upright row Demo: https://youtu.be/kSrITY6J7qo

By | 2019-01-09T19:15:48+00:00 January 10th, 2019|CrossFit|0 Comments