Body Building Day,
Palo Cedro CrossFit – Country Strong S&C
Coaches Choice 5 Minutes
A1: Pause Bent Over Rows (3×8 E/side)
Form focus here-
Pause at the top of each rep for 2 seconds and lower each rep for 2 seconds
A2: Static Bicep Curls (3x?)
45 Seconds to Hold curl position in 1 arm while the other is going for quality reps for the entire 45 seconds. Switch Arms after a 45 second rest.
Work for consistent reps for each set
A3: L-Sit (3x 20 Seconds)
Accumulate 20 seocnds in either full L-sit or a tuck in each set
A4: Rope Climb (3×2-3)
Today you will not rest betweenrope climbs you will go one right into the next for 1 set.
Hug a D-ball or Med ball depending on strength- Choose weight.
3 Rounds for weight.
1 Minute of Hugging your ball and stand- drop into lunge, then drop both knees to ground, then stand up out of it lunge style.
Then Hug ball for 200 M
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