Friday 5/2/2014 CrossFit Workout of the day
Warm up
3 sets
30 secs each
Iron cross
Hollow rocks
Sonics
Backwards lunges
Burpees
Spider-Man stretch
Strength/Skill
Snatch Grip Dead lifts (off blocks)
5-4-3-2-2
Training
15 min EMOM
Min 1 10 Dead lifts (225/150)
Min 2 15 Burpees
Min 3 20 Alt Weighted lunges
Continue through this circuit for the entire 15 Mins
Scale options
Dead lifts use 70% of your 1 RM
Scale # of reps that will allow you to complete and still have 20 -25 secs of rest
2014 05 01
EMOM #100 8 burpees and 14 weighted lunges. It’s “wine Friday”! Wishing everyone a great time at the Meadowlands tomorrow.