Thursday – March 24, 2016

Posted: March 23, 2016 by CrossFit NE Georgia in Workouts
"Never underestimate the power of confident, effective, fervent prayer." -Closer to God Each Day Devotional

“Never underestimate the power of confident, effective, fervent prayer.”
-Closer to God Each Day Devotional

CrossFit NEGA – CrossFit

View Public Whiteboard

Mobility

“Deadlift/Pulling Prep”

https://youtu.be/HomJymq0VZE

– Banded Hip Squat (2x 30+ secs. each leg)

– Banded Hip Spiderman Stretch (30+ secs. each leg)

– Banded Hip Good Morning (5+ reps each side)

– Lacrosse Ball or Roller Booty Good Morning (sit on a box with Lacrosse ball or foam roller under one glut. 5+ Good Mornings each side)

Weightlifting

Try to increase your weight each set.

Deadlift (5×5)

Metcon

Metcon (Time)

9-6-3

Turkish Get Ups #55/#35

Muscle Ups (bar or ring)

90-60-30

Double Unders


Remix:

A.)

9-6-3

Turkish Get Ups

Modified Muscle Ups

270-180-90

Singles

B.)

9-6-3

Turkish Get Ups

Pull Ups

Dips

90-60-30

Singles

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