Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 Rounds (:20/:10)

– Bike

– plank shoulder taps

– Glute Bridges with :03sec hold

– Hollow hold/ scap pullups/ kip

Strength

Metcon (No Measure)

20-25min. Flex Friday Lifting Window:

Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

1.)Barbell Hip Thrusts.

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

2.) Partial DB Cleavage Cutters

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=V2vuHdd-cIA

3.) DB Bent Over Rows

– 3 sets of 6-8 reps on EACH arm.

– Rest 90sec. Between Sets

4.) Double DB Tricep Extensions

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=XRFyTPqBcT4

5.) Standing Barbell Calf Raises:

– 3 sets of 12-15 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=G4RJBMAoypw

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon

Metcon (AMRAP – Reps)

Get as far as possible in 15min…

12-11-10-9-8-7-6-5-4-3-2-1

Cal Assault Bike

Pull-Ups

American KB Swings (53/35lb.)

Push Jerks (95/65lb.)
RX+ is 70/53lb. KB and 115/75lb. Push Jerks

Ladies start at 11. Lets see if the boys can catch up 🙂