added time to get sweaty and breathing well.
EMOM x 12mins
1st – 3-4 Single Leg Box Jumps/Leg (Start off low and build only if you are confident)!
2nd – 6-8 Barbell Good Mornings (light loads – focus on stretching and activating your hamstrings and glutes)
3rd – Row 20sec HARD (get that breathing going)
B) Deadlift From Blocks 4 inch : (New height this week – Set up blocks so that the bar rests just below the knee); 4,4,4,4 rest 2-3mins

C) 5 Sets – Increase effort:
8 Power Cleans (unbroken Reps)
rest 15sec
20sec Side Star Plank R
20sec Side Star Plank L
rest 15sec
6 Box Jump Overs (Choose a tough height for you – clear the entire box)
rest 15sec!
Assault Bike 60sec (increase the number of calories you get on the bike each set – pace the first set accordingly)
rest 90sec
*Record your exact calories on the bike to track your set increases

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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