Warmup: !
3-4 Sets – Move slowly and with intention through all o!f the following movements. !
10 Quadruped shoulder taps rest 15sec!
30sec Reverse Plank
rest 15sec
15m Quadruped Crawl (move very slow and deliberately – get the shoulders warmed up) rest 15sec
10 Jeffersons Curls Light
r!est 60-90sec
A) Back Squat: 32X1; 4,4,4,3,3; rest 2-3mins (strict
tempo – build slightly from last week’s loads)

B1) RNT Split Squat: DB Loaded at sides; 30X1; 5,5,5,5/leg; rest 60sec
B2) Lean Away Strict Ring Pull Up: 21X2; 3-4reps; rest 60sec x 3 sets (tempo must be held strict – add load hanging around waist if needed to scale up)

C1) Dumbbell Single Leg Romanian Deadlift: 3011; 6-8/leg; rest 60sec x 3 sets
C2) Seated Single Arm Arnold Press: 2112; 6-8reps/ arm; rest 60sec x 3 sets

Source: Workout Of The Day

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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