What's up everyone! its Friday thank god! Yesterdays workout was tough, post what you thought! Got another good one for you today. Going to be focusing on some back and leg touch up along with the CrossFit Hardcore workout for today, then finish it off with some mild abs! You can structure this how you see fit, i choose to do them in the order posted to isolate muscle groups before doing the Crossfit which takes ALOT of energy. Later on in the day i will post another set of lifts, a little less intense. Hope you all have a great day!
Back:
Pull ups 4 sets 10-15reps
Standing Bent Over Row 4 sets 10 reps 135/185#
Sitting Cable Row 3 sets 10 reps 150/180/220#
Back Extension 3 sets 15 reps
Legs:
Squat 4 sets 135# Warm up, 135/185/225
Leg Extension 4 sets
Calf raise 4 sets 360/420#
Hip Abduction and adduction 4 sets 10 reps
Crossfit Hardcore:
THE FINAL
4 RDS
15 DIPS
20 K.B SWINGS 35/53#
15 SDLHP 55/75#
ENJOY!
Zula
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