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.
Friday PM Crossfit Workout
GET WARM (9 Min)
400m Run
10 Kipping Knee Raise
20 Glute Bridges
20 Push Press
:20 Squat Hold
10 Toes to Bar
GET POWERFUL (10 Min)
Thruster EMOM 10
1 Heavy Rep from the rack
GET FIT (16 Min)
AMRAP 16
10 Bar Facing Burpees
15 Toes to Bar
20 Deadlifts 155/105
Rest 1:00
COMPETITORS EXTRA
For Time 1 Mile Run [Conversational Pace]
Rest 1:00
1 Mile Run [Race Pace]