Best Burger in town is where…

18
Sep

Best Burger in town is where…

CrossFit Tactical Strength – CrossFit

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

Mobility

Bully Stretch (No Measure)

Movement Prep

Ring Rows (3 sets of 8 Reps)

Tempo = 30×5

5 second hold at the top of the movement should be working extremely hard to pull shoulders back into extension.

Superset with Glute Bridges

Barbell Hip Bridge (3×10)

5 Second hold at the top of each rep.

load progressively

Strength

Bench Press (1-10-1-20-1-30)

15 minutes to work through for max load lifted.

1/10 close grip

1/20 medium grip

1/30 wide grip

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

20 Push Press 95/65

30 Air Squats

40 Sit Ups

50 Double Unders

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