12/19/19

CrossFit Loyalty – CrossFit

Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Week 2 of 2 here, aiming to increase from last week

Stair Master (Time)

30-20-10:

Row Calories

Dumbbell Box Step-Ups (50/35) (24″/20″)

… Directly Into:

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

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