Mid Cities Hustle – Strength & Conditioning – CrossFit
Hip Thrust ( Barbell) (5×5)
Use pads in the black box.
Record heaviest set of 5
Narrow-Stance RDL (6×4)
2 inches between feet with only a slight bend in knees
superset with 50 double unders. if you don’t have DUs, use 1-2 minutes to practice between each set of RDL.
Metcon (3 Rounds for reps)
AMRAP 5 mins
6 hand release push-ups
3 push press @ 75% (from ground)
AMRAP 5 mins
6 American KB swings (53/35)
3 power cleans @ 75%
AMRAP 5 mins
6 burpees
3 deadlift @ 75%
rest 2 mins between each round
