Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Lying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Calf Raises
4 sets of 10-15 reps.
1-2 minutes rest between sets.
Lunges, OH or Back-Rack
3 sets of 10-12 reps.
1 minute rest between sets.
Abs
x sets of 8-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
Get Warm (6 Min)
500m Row |100' Waiter's Walk | 20 Alternating Deadbugs | 30 HS Shoulder Taps
Get Powerful (20-Min)
Clean & Jerk (any style)
12:00 to establish a 1RM
Rest 4:00
AMRAP 4 Max Reps @ 80% 1RM
Get Fit (20 Min)
AMRAP 20 of:
Climb the Ladder
2 Toes to Bar
2 Push Ups
1 Squat Clean 225/155 (205/145) [185/135]
4/4/2, 6/6/3, 8/8/4, 10/10/5, etc..