Friday Foundations

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

Strength

Bulgarian Split Squats (10-10-10-8)

superset with

hamstring

Metcon

Metcon (No Measure)

(0-8min.)

2 rounds:

1min. of Barbell Bench Press (95/65lbs.)

1min. of Barbell Rows (95/65lbs.)

1min. of Plank

1min. Rest

(8-11min.)

100 Double Unders

(11-19min.)

2 rounds:

1min. of Alt. DB Push-Ups (30sec. each side)

1min. of DB Renegade rows (30sec. each side)

1min. of DB Russian Twists (35/20lb.)

1min. Rest

(19-22min.)

100 Double Unders

(22-30min.)

2 rounds:

1min. of DB Cleavage Cutters

1min. of Pull-Ups

1min. of Sit-Ups (optional: weighted)

1min. Rest

(30-33min.)

100 Double Unders
I did not put the weights for a few of the DB movements because I want you pick something that keeps you personally moving, but also challenges you! It’s ok to take short breaks during the minute, but try not to make it too hard or too easy. Find that nice middle weight 🙂

Alternating DB Push-Ups:

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

Cleavage Cutters:

https://www.youtube.com/watch?v=1s060xEkQX8

Renegade Rows:

https://www.youtube.com/watch?v=Lxb3FWMk6tg

Barbell Rows:

https://www.youtube.com/watch?v=yElnUE0j390