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| crossfit brisbane in australia. |
friday:
rest day!!
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 74% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 74% 1 RM.
Work Capacity: Complete the following...
Tabata Row
60 second plank
Tabata Push ups
60 second plank
Tabata air squats
60 second plank
Tabata sledge hammer strikes
60 second plank
Core: Myofascial release (Planks should have been enough!!!)
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