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Thursday, July 25, 2019

2019 July 24
by bk

Back Squat
1 set of 5 at 65% (of back squat 1RM)
1 set of 5 at 70%
1 set of 5 at 75%
1 set of 5 at 80%

then…

Front Squat
1 set of 5 at 65% (of front squat 1RM)
1 set of 4 at 75%
1 set of 4 at 80%
1 set of 4 at 85%

then…

In any order, complete the following:

A) 75 Russian kettlebell swings
-partition as needed
-athletes choice on weight

B) ski, bike or row 50 calories

C) glute kickbacks, 3 sets of 15 (each side)

D) 75 hollow body rock
-partition as needed

E) 75 arch body rock
-partition as needed

Mobility:
pigeon stretch, 90 seconds (each side)
couch stretch, 90 seconds (each side)

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CrossFit Integrity, Charleston, SC

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