Warm-up
Spend 2 minutes in Z1
Then complete 3 rounds
20 air squats
10 ring rows
5 inchworms into 2 scorpions
Mobility
The Port squat mobility session
Strength
Back squat – 3×5*;
Using last week as a baseline, when you completed your max effort set, if you hit 5 or more reps, you should add 10 to 20# and stay in your 5’s. If you did not hold 5’s, you must add weight and move to your sets of 3. We are coming into the last phase of this strength cycle. Continue to really push yourself and earn every one of the max effort reps. Every bit of hard work will pay off.
WOD
“Fall Forward”
2 rounds
50/40 cals row
100 DU’s
“Cardio” at its finest. Two monostructural pieces in one WOD without a gymnastics movement, without a weightlifting movement AND without a work to rest ratio. Whoa, is it even CrossFit? What’s your plan here, how are you going to hold yourself to a certain pace?
Accessory Work
Banded rows in plank position – complete 80
Banded ab pull-downs – accumulate 100
