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friday:
rest day 2.....be ready for tomorrow
CrossFitters
Warm Up: Run 400m, then dynamic movements and stretches of your choice. Next, practice your technique for the bear complex and work up to 95#/65#.
Work Capacity: "Bear complex" ladder.
Every 30 seconds, perform 1x bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 95#, and women at 65#.
*Bear complex = squat clean to thruster + back squat to thruster
Endurance: 8x 25m prowler push (men = 4x45# plates, women = 2x 45# plates)
*Rest 60-90 seconds between each push.
Core: 50x evil wheels
*If you do not have an evil wheel for these, you can use a barbell.
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