Wednesday October 24, 2018 - LEG DAY


Warmup

:10 HARD

:20 EASY x4 Bike

2 Rounds

6 Rear Foot Elevated Squat per side

6 Single Leg Glute Bridge per side

6 Monkey Hops

M1) Back Squat

3 Sets: 7 Reps @75% 8rm

2 Sets: Max Effort @70% 8rm

M2) 3 Sets: 1:1 Work to Rest

Negative pacing

The goal here is to increase effort each set

Option A:

25 Wallball 30/20

500m Row

Option B:

25 Wallball 20/14

500m Row

Option C:

25 Wallball 14/10

500m Row

Extra Credit

4 Rounds

50ft Bear Crawl

8 Incline YTW per position

8 Strict TTB/Strict Hanging Leg Raise

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ashley@crossfitfargo.com
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