Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

200m run

then 3 rounds

20 band pull aparts

10 shoulder taps in push up position

10 glute bridges

Strength

Weightlifting

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

*If you’ve been sticking with this one each week, keep trying to go heavier each week 🙂

2.) Banded Face Pulls (Rear Delts)

– 3 sets of 15-20 reps.

– Rest 60sec. Between Sets

https://www.youtube.com/watch?v=43P-I43uzRw

3.) Barbell Ab Rollouts

– 3 sets of 10-12 reps.

– Rest 60sec. Between Sets

https://www.youtube.com/watch?v=WTJEESE8Hhg

4.) Weight Bench Dips

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=JrHc1FBtVvM

5.) 3 Point Landmine Row

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

https://www.youtube.com/watch?v=Xe9qTmZ_dMI

*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)

Metcon (AMRAP – Reps)

15min. to get as far as possible…

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

Devil Press 45/30s

200m Run
Essentially, there is a 200m run after EVERY set of Devil Presses.

There’s 10 total 200m Runs. However, with 15min as a time cap today, I don’t think anyone will finish this…

Prove me wrong ??