Thursday

8
Oct

Thursday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Burpee + Extra Push-Up

10 Sumo Good Mornings*

10 Hollow Rocks

10 Supermans

*Option to add DB after 2nd round

STRENGTH

Sumo Deadlifts

5 sets of 3 Reps. Starting at a moderate weight and increasing to a 3 rep max

Workout

Metcon (Weight)

4 Rounds of

12 Deficit DB Sumo (50/35)

20 Renegade Rows (1×1)

48 DB Hollow Flutter Kicks (24 each leg)

1 Min Wall Sit (keep hands off legs)

*Stand on 45 lb plates for deficit if mobility allows

(Score is Weight)

Finisher

Metcon (No Measure)

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

(No Measure)