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CrossFit-Thursday, 3/2/23

Warm-up (2 rounds)

10 boot strappers

10 push-ups w/shoulder taps

15 band pull aparts

10 air squat- lunge- lunge

:45 cardio of choice


Conditioning

4 rounds, :45 work/ :15 rest per station

Focus on quality of movement


Row for calories

GHD or Abmat sit-ups

Bike calories

KB swings (53/35)

Handstand walk or high hip bear crawl

Double-unders




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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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