Workout of the Day: Friday, 5.19.2017.


Remember tomorrow morning is the #DefendThisHouse CFCC vs Novem competition– starting at 8am at the Howard st. location of CrossFit Novem. Tomorrow night is CFCC PROM– 8pm in the basement of dreams! Dress up and get down! #GetFancy

WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed
10 Hands-only Inchworm
10 Cossack Squat
10 High Knee Lunge + Twist
10 Pause Jump Squats
10 Scap Push up
10 Scap Pull up
10 Burpees

STRENGTH:
A1. Bar Muscle-up + Bar Dip (1+1) x 4 x 3 sets
A2. Pistols x 4/side x 3 sets
A3. Seated Box Jump x 5

CONDITIONING:
18min AMRAP:
400m Run
12 T2B
24 Air Squat

OPTIONAL FINISHER: If you missed a finisher this week, complete it here.

SQUATTING

MOVEMENT PREP:
Foam Roll/Lax Hammies x 3min
2-3 rounds:
Single Arm KB RDL x 10/side
Banded Good Morning x 20
Jumping Goblet Squat x 10
Cossack Squat x 8/side

STRENGTH:
A1. Front Squat x 6-8 @55-65% x 5 sets
A2. KB Single Leg RDL @21X1 x 5/side

B1. Good Morning @33X1 x 4 x 3 sets
B2. Supine Bridge Hold x :30

C1. Sorensen Hold x 1min x 3 sets
C2. Manual Hamstring Lower x 6

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