Thursday, July 25th, 2019


Strength & Conditioning

A. Sandbag/Ball Over Yoke - 5 Sets x Max Reps in 1 Minute (Aim for 6-10)
*Rest as needed between sets

B1. Romanian Deadlift - 5 Sets x 5-8 Reps
B2. Hip Thrusts - 5 Sets x 5-8 Reps
*Rest as needed between sets.
*Can be done with a barbell or a sandbag

A word from your coach:

Remember to maintain proper mechanics on metcons as well. We wouldn’t find it acceptable for our form to break down when we are doing heavy back squats, but many people on a big set of burpees find it perfectly acceptable for the form to break down. Try to keep your first rep always looking like your last rep. This will reduce your risk of injury as well as improving your efficiency, thus allowing you to finish faster. If your form breaks down, maybe slow down a little until you can maintain proper form.

Crossfit Bytown