PUMP Accessory: Week 3: Day 1

Midcoast CrossFit – PUMP

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Metcon (No Measure)

1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!

2X

TABATA

1. Walking Lunges

2. Air Squats

3. Glute Bridge Hold

4. Air Squat Hold”

“10 Minutes To Complete

3 Sets

10 Crossover Step-ups Per Leg

*Add weight if you can

Keep these controlled and as slow as possible on the way down (no tempo)

At the 10 minute Mark

8 Sets

TABATA

1. Split Squats Left

2. Split Squats Right

*for an added challenge, add a jump

Rest 1 minute ”

“100 Banded Hamstring Curls

If you don’t have a band, you can use a partner and have them resist your curl

Metcon (No Measure)

1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!

2X

TABATA

1. Walking Lunges

2. Air Squats

3. Glute Bridge Hold

4. Air Squat Hold”

“10 Minutes To Complete

3 Sets

10 Crossover Step-ups Per Leg

*Add weight if you can

Keep these controlled and as slow as possible on the way down (no tempo)

At the 10 minute Mark

8 Sets

TABATA

1. Split Squats Left

2. Split Squats Right

*for an added challenge, add a jump

Rest 1 minute ”

“100 Banded Hamstring Curls

If you don’t have a band, you can use a partner and have them resist your curl