Biceps Femoris

24
May

Biceps Femoris

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

Mobility

Banded Hip Distraction (No Measure)

Fix band to low end of the rig. Step into the band, placing it high in the hip crease. Facing away from the rig lunge forward so the banded leg is in front. Ease your elbows to the floor.

EMOM

16 Minutes Alternating

Odd: 35-50 reps Banded Good Morning Green/Black bands

Even: Handstand Hold/Plank

Metcon

Metcon (AMRAP – Reps)

Tabata:

Sled Sprint

Ring Push Ups/Push Up

DB Push Press

KB Swing 70/53
8 rounds of :20 work/:10 Rest

Complete all 8 rounds of the movement before rotating on.

Leave a Reply