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Gluten Free?…Nah, just a whole lotta glutes

7
Jun

Gluten Free?…Nah, just a whole lotta glutes

Midcoast CrossFit – CrossFit

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Warm-up (No Measure)

TABATA 4 Sets

1. Air Squats

2. Air Squat Hold

3. Glute Bridge

4. Glute Bridge Hold

2 Sets

:20 Left Leg Raises

:10 Hold

:20 Right Leg Raises

:10 Second Hold

:20 Superman

:10 Hold

Rest 1 Minute

Glute Activations

Metcon (No Measure)

“3 Sets

10 RDLs (per leg)

*Tempo 51X1

10 Cross Stepups (per leg)

*Tempo 31X1

You can add weight to these movements if you can do the tempo PERFECTLY

Rest 1:30 between sets

Metcon (No Measure)

TABATA PARTY!

Wear a weight vest if you can

4 Sets

1. Step-Ups

2. Bulgarian Split Squats

Rest 1 Minute

4 Sets

1. Jumping Lunges

2. Air Squats

Rest 1 Minute

4 Sets

1. Side Skaters

2. Hip Thrust

(put a db on your hip if you can)

Metcon (No Measure)

“3 Sets

50 Tate Presses

50 DB Floor Press

50 Tricep Extensions

Rest 2

Go up in weight if you made it through unbroken last week

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