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.
Afternoon Crossfit Workout
GET WARM (8 Min)
50' Knee Pulls | 50' High Skips | 100' Karaoke (50' / side) | 1:00 Flutter Kicks | 10 Strict Pull Ups (or 10 Ring Rows)
MOVE STEADY (20 Min)
3 Rounds of:
50 Double-Unders
400m Run or Row
30 Sit Ups
20 Burpees
1:00 Rest
20 Min Cap