Monday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Extended Warm-up

2 rounds:

200m run

10 PVC passes

10 glute bridges

5+5 sigle dumbbel Romanian deadlift

10 banded pull apart

Strength

Front Squat (4*3)

EMOM 4:

3 tempo front squats each minute (3s eccentric)

2 min break

EMOM 4:

3 paused back squats each minute (3 s pause in bottom)

Metcon

Metcon (Time)

1000m row

40 box step ups

30 sit ups

20 front squats (empty or light barbell)

cap:15 min