Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
15 Min GHD Practice
AbMat Situp / GHD Situps / Hip Extension / Back Extensionn
See if you can do 25 reps (Controlled and consecutive)
Start with AbMat situp then GHD situp to Parallel, and then full range (controlled and consecutive reps)
Start with Hip Extension then back extension...... if you can get there try the Hip and back extension
Goal is quality movement (not impressed by a faster time on this one)
Metcon
2k Row (Time)
Max Effort 2k Row
OR (Pick whichever one sounds worse to you, thats how you should decide)
1-Mile Run (Time)
Max Effort 1-Mile Run
No Comments