- Catching and/or creating a breeze on a muggy morning.
FITNESS
A. Four sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Walking Lunges x 8-10 steps each leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. Complete as many reps as possible in 7 minutes of:
2 Wall Climbs
7 Thrusters (Barbell or Dumbell)
100 Meter Run
AIM
A. Front Squat @ 20X1
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2-3 minutes between sets
B. Complete as many reps as possible in 7 minutes of:
7 Handstand Push-Ups
7 Front Squats (95/65 lbs)
7 Toes to Bar
SPORT
AEROBIC RESTORATION DAY
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors)
CROSSFIT MOM
Rest Day