Mid Cities Hustle – Strength & Conditioning – CrossFit
Deadlift (build to 85% for 1×3,then go down for 5×3 )
2 sets of 15 on every exercise:
Back Raise (superman + 3 sec hold)
Posterior Chain – Banded Goodmornings
Unilateral – Jumping Lunges
Hamstring – DB single leg RDL
Abs – Toes to bar
Do the list 1x through completely then repeat.
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 12 min.
12 box jumps
12 pull ups (18 ring rows sub)
12 heavy kb deadlift (6 on each side)
For KB deadlift it is only one kb not 2.
Take 2 steps forward after each deadlift. Keep your core tight and be strong.