Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
1 1/4 Front Squat
5x8 1 1/4 Front Squats
-Working Sets
-Focus on Vertical Torso
-Keep Midline Tight
-Barbell Cardio
-Rest :90 b/t Sets
Glute-Ham Raises
-Focus on Full ROM
-Partner Assist or Band Assist if Necessary
-Rest 1:00 Between Sets
Suitcase Deadlift
-4x12 Suitcase Deadlifts
-Rest :60 Between Sets
-Use Farmer's Handles
-Working Sets
Squat Hold
-3x :45 Squat Hold
-Carla @ 450
-Kristina @ 375
-Rest :90 Between Sets
GHD Back Extensions
-3x15-20 UnWeighted Back Ext
-Rest As Needed Between Sets