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| enjoy rest day!! |
friday:
rest!!
CrossFitters
CrossFitters
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 68% 1 RM.
Complete 10 rounds for time of...
150m row
2x Manmakers (40#/30#)
*Manmaker= With dumbbells...Push up + left arm DB row + right arm DB row + DB clean + thruster + OH right leg lunge + OH left leg lunge.
Core: Tabata plank hold.
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