25-4-16 Monday, Deload Week, CrossFit Return Cork
A 5 Rounds
G1
5 x Back squat
rest 30 secs
10 x KB RDL
res 30secs
Pull Ups x 6-10/ Negative/ Holds + Ring Rows
Scap Pull Ups x 10 + 5 Kips
Rest 90 secs, mobilise hips
G2 Back Squat
rest 30 secs after sets
10 x single leg glute bridge
rest 30 secs
Weighted Pull Ups/ Tempo Pull Ups x 6-10
Rest 90 secs, mobilise Hips
B WOD 10 Min Amrap
2 lane runs
20 Goblet squats (24/16)
20 Russian Swings