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PUMP Week 1: Accessory Day 1

31
May

PUMP Week 1: Accessory Day 1

Midcoast CrossFit – PUMP

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Metcon (No Measure)

Set your clock for 30 minutes and stick to the times. This way, you’ll get the appropriate stimulus

WARMUP:

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

2X

TABATA

1. Glute Bridge Hold

2. Glute Bridges

3. Supermans

4. Controlled Reverse Lunges

Rest 1 Minute Before Going To Pump Section

PUMP

Every :90 for 8 sets

:40 Prone Leg Raises ME

:20 Prone Leg Raise Hold

Rest :30

(Alternate Legs Each Round)

Rest 1 Minute

Every :90 for 4 Sets

:40 Squat Jacks ME

:20 Bottom of the Squat Hold

Rest :30

Rest 1 Minute

AFTER PARTY

EMOM 4:

:40 ME Tempo Step-Ups

at X141″

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