Crossfit-Elbow-to-Knee

Martes 23 Noviembre

AC Strength & Conditioning

Warm Up
1 ROUND
1:30 Cardio
10 Scap Push-Ups
10 Glute Bridge-Ups
:20 Dead Hang
1 ROUND
1:00 Cardio (add 3-5 RPMs)
5 Yoga Push-Ups *
:20 Active Bar Hang
10/10 Single Leg Glute Bridge-Ups
1 ROUND
:30 Cardio Sprint
10 Push-Ups @ 32X1 (:03 down, :02 pause in bottom, fast up)
10 Kip Swings/Lat Activations
10 Arm Haulers

Skill
EVERY 2:30 x 5 SETS
8 Bench Press*
*Build to a Moderate-Heavy weight. After each set complete 12-15 Band Pull Apart.

Workout
EMOM x 15 MINUTES
MIN 1 – :30 Max Cal Cardio
MIN 2 – 15 Toes to Bar
MIN 3 – 20 G2OH

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