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Monday September 12th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 12, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARMUP

4 Air Squats or barbell back squats

4 Barbell Landmines

4 Banded good mornings

4 Banded Glute Drill

Continue adding 2 reps to each movement until you reach 18

6, 8, 10, 12,14,16,18[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Back Squat

2-2-2-2-2-2 @85-90% all sets

(Rest 2 min)[/vc_column_text][vc_column_text delay=”0″]METCON

15 Min AMRAP

7 Burpees (AB Cal)

6/9 Strict pullup

11 DB Sit-up (1 x 45/25lb)

AMRAP 15min[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Accumulate: 3min in a weighted or ring plank

Every time you break, sprint 200 m[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

5 rounds for quality:

20m Prowler sprint (Heavy)[/vc_column_text][vc_column_text delay=”0″]

*CROSSFIT ENDURANCE WORKOUT*
  • Run 1 Mile at a moderate pace
  • 8 x 200 Meters as fast as possible (45-60 Seconds Recovery)
  • 1 Mile Run at an easy¬†cool down pace

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