4 Sets – Build load with each set of weighted movements. Emphasis on s!tability. Stay in control
6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)
rest 30sec
15 Lateral Band Walks/side
rest 30sec
12 Side Plank Rotations/side r!est 60sec

A1) Glute Bridge Dumbbell Bench Press: 30X0; 12-15reps x 4 sets; rest 45sec
A2) Dual Dumbbell Prone Row: 20X2; 6-8reps; rest 90sec x 4 sets

B1) Ring Face Pull : 21X0; 6-10reps; rest 60sec x 3
B2) high Plank: (elevate your feet on a box) 30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3 (emphasize external rotation at your s!houlders)

C) 4 Sets Not for Time:
50sec Wall Sit
12 TRX Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/ arm
rest as needed between sets
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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