Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Deficit Sumo-Deadlift
5x6 Deficit Sumo-Deadlift
-Working Sets
-Focus on Vertical Torso/Shins
-2" Deficit
-Rest :90 b/t Sets
Glute-Ham Raises
-Focus on Full ROM
-Partner Assist or Band Assist if Necessary
-Rest 1:00 Between Sets
Kong Squat
-4x12 Kong Squats
-Rest :60 Between Sets
-Focus on Tight Back
-35-40% of 1RM Back Squat
Squat Hold
-3x :45 Squat Hold
-Carla @ 450
-Kristina @ 375
-Rest :90 Between Sets
GHD Back Extensions
-3x15-20 UnWeighted Back Ext
-Rest As Needed Between Sets