Wednesday, January 19, 2022

Christine - Accessory

Wednesday, January 19, 2022

CFG - Lucas

1200 - 12 of us

Crossover Symmetry
Reverse Hyper
Foam Roll

Warm Up

2 minute row
leg swings
lcr toe touches
bird dogs
hamstring marches
bunny hops
ankle drivers

barbell warm up

Metcon

Christine (Time)

3 Rounds for time: 
500m Row 
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Deadlifts at 195#  seemed heavy and I scaled to 165#.  I got quick sets at 7/5 then 6/6 and 6/6.

Round 1 - 5:25
Round 2 - 5:35 (10:50)
Round 3 - 5:20 (16:10)

Weightlifting

Three sets of:
Barbell Glute Bridge ( 8 reps @ 20X1) - 165# - No Tempo
Rest 60 seconds
Side Plank ( 45 seconds each side) - 30 seconds each side
Rest 60 seconds

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