06.11.2019 - CrossFit TB

06.11.2019

Strength:

Bulgarian Squats (DB/KB) 4×6/6

Conditioning

7 Rounds for Time:
21 Double Unders
14 Wallballs (9/6)
7 Bar Muscle-Ups

Advanced Training

A) 12 Minutes AMRAP:
Calories on the Assault Bike
On the 3:00, 6:00, 9:00 15m Handstand Walk

B1) Front Squat:
(70%/2)5
5sec eccentric, 3sec rest in bottom

B2) Bulgarian Squats (DB/KB):
4×6/6
work up to a heavy set of 6 for each leg

D) 3 Rounds:
8 Glute Ham Raises
12 Seated Good Mornings (moderate to heavy)
16 Banded Hip Thrust