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CrossFit 7/26/2017
Warm-up
Foam Roll:
Thoracic Spine & Lats
Quads & Adductors

Couch Stretch
Pigeon Stretch

500 M Row
3 Round
3 Strict Pull Up or Ring Row
9 Wall Squat
:20 Samson Stretch Each Leg

Barbell Warm Up
Strength
1: RDL - Romanian Deadlift (Build to moderate set of 5)
2: Sumo Deadlift (Build to moderate set of 7)
3: Deadlift (Build to moderate set of 9)
*7 minutes at each section
**None of these should feel like max set. Think of finishing at a weight that you could do 5 additional reps of if needed. Perfect mechanincs throughout
Accessory
1:
2 Sets, NFT:

7 Inverted Pausing Barbell Rows (1 second)
14 Kneeling Single Arm Presses (7 each side)
21 Glute Bridges
2:
2 Sets, NFT:

10 Barbell Rollouts
20 Meter Overhead Kettlebell Walk, each side (60′)
30 Seated Low Banded Rows
 
 
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