Don’t forget! We have a Yoga class at the Community Commons (Bldg 700) at both 0700 and 1400. And…IT’S FREE!!!. Click on the above pic to go to the sign-up page!
Warmup:
1:00 Row
10 Cherry Pickers
10 Iron Cross
10 Kickers per leg
10 Hollow Rocks
5 Strict Sit Ups
10 Empty Bar good mornings
10 Sumo RDLs
5 Empty bar Sumo Deadlift
S/S/S:
Sumo Deadlift
5,4,3,2,1
Increase weight ea set
Video courtesy of The Barbell Brigade.
Last time hitting our Sumo Deadlifts before we re-test our 5X5. Today, the goal is to start with a heavy set of 5, then follow that with an even heavier set of 4, then an even heavier set of 3, then an even heavier double, then finish with the heaviest single you have in you today. If that becomes a new 1RM, even cooler!
WOD:
Every 3 Min for 15 Min:
250/225M Row
20 Stick Sit-Ups
Score = Slowest Round
Video courtesy of CrossFit Saol.
Don’t sleep on those Stick Sit-Ups! They are meant to make the abs do some work!
Scaling Options:
Stick Sit-Ups -> Ab-mat Sit Ups
Cool Down:
Iron Cross – 1 Min per side
Cobra Pose – 2 Min
