MID WEEK! Beautiful day today, hope everyone is enjoying it and isnt to sore :).
Today we are going to be focusing on our backs, working in some Crossfit which actually starts with a back exercise today, and then moving on to some abs to finish it out.
Warm up:
1/4-1/2 Mile Run
Back:
Wide Grip pull ups 4 sets 10 reps
Close Grip Lat Pull down 4 sets 10 reps
Sitting Rows 3 sets 10 reps
Lower Back Extensions 3 sets 10 reps
Crossfit Hardcore:
Deadlift 155/225# 15-12-9-6-3
Ball Slams 14/20# 30-25-20-15-10
Dips 25-20-15-10-5
Knee To Elbow 30-25-20-15-10
Abs:
Decline Weighted Situps 3 sets 10 reps
GHD Sit ups 4 sets 15 reps
Ball Plank + Knee to Elbow 3 sets 10 reps
Enjoy your Hump day!
Shoot me some questions if needed!
Zula
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