Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.
Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.
Reverse Lunges, 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.
PM Crossfit Workout
GET WARM (9 Min)
3 Rounds of:
100m Run
12 Lunges
6 Kang Squats w/ Empty bar
3 Wall Walks
GET STRONG (12 Min)
Front Squat Every :90 for 12:00
Complete 3 reps
Build across sets
GET FIT (10 Min)
For Time
50 Box Jump Overs 24/20"
40 HSPU
30 Front Squats 185/125
10 Min Cap
COMPETITORS EXTRA
Every 2:00 for 14:00
50' Handstand Walk
1 Snatch Balance
Build across sets