MONDAY

Grips/wrist straps

Knee sleeves

Tape for hands

Lifters

Mobility/Warm-up

Focus:

·  Shoulders

·  Glutes and Hip flexors

·  Ankles

Heart Starter

3 rounds of:

·  3 empty bar thrusters

·  4 static inch worms

·  5 glute bridges

·  6 Hollow/arches (rig)

·  100 m run

Crossfit.com WOD

(Slightly modified)

5 Thrusters Every Minute

·     5 minutes (35/25 Kg)

·     Rest 1 minute

·     5 minutes (45/30 Kg)

·     Rest 1 minute

·     5 minutes (55/35 Kg)

·     Rest 1 minute

·     5 minutes (65/40 Kg)

Stimulus:

·     Pick weights that are appropriate

·     Consistent cycling

·     Can be done as clusters

·     Challenge yourself