YOU GET TO CHOOSE WHAT YOU DO

WORKOUT OF THE DAY

A. 4 rounds for Quality of:
2 Rope climbs/10 Strict Pull-ups/15 Ring Rows
100m Sled 60/40kg (Forwards)
1 minute Plank
30 Russian KBS 32/24kg
*Rest 2 mins between sets

ZUU OPTION
12 minute EMOM
1 – 20 Kicksits
2 – 40m Bear crawl
3 – 20 Rhino steps
4 – 20 Half Hindus

20 Explodes
10 Cobras
5 Wallclimbs

BODYBUILDING OPTION
Front foot elevated Reverse lunge (KB Front Racked)
3×10 reps each leg
Rower Hamstring curls
3×10 reps

Arms
3 sets, 10 Single arm Curls each arm, no rest between sets
3 sets, 10 DB skull crushers, 30s rest between sets

MOBILITY OPTION
3 Minute couch stretch each leg
30s deadhang
5 minute deep squat
30s deadhang
5 minute V-sit

CHIPPER OPTION

50 Push-ups

50 Explodes

50 Empty Bar Front Squats

50 Walballs

50 Double Unders/100 Singles

50 Empty Bar Hang Power Cleans

Published by AB

Crossfit Coach

<span>%d</span> bloggers like this: