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Crossfit-Tuesday, 4/25/23

Warmup (2 rounds)

10 bootstrappers

10 band pull aparts

10 cossack stretch per side

10 lunge and twists

10 hip rockers

5 squat jumps



Back squats-Build to mod. heavy set of 10 then

10 @ -5%

10 @ -10%



For Time (25 min cap)-

21 Thrusters (95/65)

21 Pull Ups

800m run

15 Thrusters

15 Pull Ups

600m run

9 Thrusters

9 Pull Ups

400m run

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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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