Monday- CrossFit

CrossFit Slake – CrossFit


KB or DB Split Squats (Superset) (8)

8 reps on each leg. Don’t rush the movement and be sure you are feeling it in the front leg.
As soon as you finish a set of split squats go right into a set of 10 barbell hip thrusts

Rest 1 minute and repeat. A total of 4 sets


Hip Thrust (4×10) (10)

With your back on a bench or floor, be sure to drive your hips up and pause for 1 second at the top of each rep. If you have never done these before, you are about to get some really great muscle soreness but its a good thing. BOOTAYY GAINSSS!!!!

*Climb to the heaviest weight you feel comfortable with..


Metcon (No Measure)

16 minute EMOM:

Min1: 15/12 on bike or rower

Min2: 20 WallBalls 20/14

Min3: Max Pull Ups

Min4: Rest
There isn’t a score for this portion. Focus on depth on wall balls. If you are new, replace wall balls with air squats to focus on your squat mechanics. Strict Pull Ups would be a great to implement here.