The Breakfast Club

24
Jun

The Breakfast Club

CrossFit Tactical Strength – CrossFit

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

KB Sumo Deadlift (NO HINGE) (3 x5 )

Start in a sumo stance. Start with kettle bell standing up. Descend to the floor stopping every 2 seconds to correct position. Drive Knees out and keep chest up. Do Not Hinge on this movement!
Super slow

Single Leg KB RDL (No Measure)

Single leg KB RDL

3×5 Each arm.

DB Rows (3×10 each arm)

Use same KB

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 minutes of:

Run 800 meters

315-lb. deadlifts, 10 reps

Run 800 meters

50 sit-ups
Break work up in pairs and runs must be completed together.

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