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 (7 Min)
20 Shoulder Circles [10 Front/Back]
15 Hang Power Snatch
20 Lunges
15 OH Squats
20 Bent Over Barbell Rows
GET POWERFUL (9 Min)
Hang Squat Snatch
Every :90 for 9:00 1 Rep
GET FIT (12 Min)
AMRAP 12 of:
6 Burpee Box Jumps 24/20"
9 CTB Pull Ups
12 Hang Power Snatch 75/55
Rest :30