Single Leg Bridge Up = the Glute Salute
FITNESS
A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds
B. Three sets for times of:
Dumbbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters
Rest 3-4 minutes between sets
AIM
A. Take 15 minutes to work on Snatch technique
B. Three sets for times of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters
Rest 3-4 minutes between sets
SPORT
A. Ten sets of:
Versa Climber
50 feet @ 50-60% effort
50 feet @ 80-90% effort
Rest 60 seconds
Airdyne
30s @ 50-60% effort
30s @ 80-90% effort
Rest 60 seconds
CROSSFIT MOMS
Rest Day