CrossFit Shelby – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Up-Downs

5/5 Single Leg Glute Bridge-Ups

10/10 Side Plank Hip Taps*

10 Alt. Reverse Lunges

*In a Side Plank position, slowly lower your hips down to the ground, tap and bring them back up.

Strength

Metcon (Weight)

3 SETS

4/4 SA KB Front Rack Reverse Lunges

6/6 SA KB Russian Swing

8/8 KB Sumo Deadlift

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 – DBL KB Deadlift (53/35)|(35/26)

1:30 – Alt. V-ups

-Rest 1:00 b/t Sets-

(Score is Reps)