CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE 8 PM SESSION IS CANCELED TONIGHT.

FRONT AND CENTER: THE BEST EXERCISE YOU ARE NOT DOING

THAT MAGIC BULLET YOU’VE BEEN LOOKING FOR IS CONSISTENCY: HOW DOING THE SAME THING EVERY DAY CAN HELP YOU LOSE FAT & GET THE BODY YOU WANT

Warm-up:

Run/Bike/Row or Jump Rope for 3 minutes

Dislocates

Squat

Goblet Squat

KB Good morning

DB Thrusters

Dead Bug

Scorpion

T-Spine Rotation

Workout of the Day
Back Squat
Find your 5 rep max.

NOTE:  Warm-up with 10 reps with empty bar,  Squat with empty bar and pause at the bottom of the squat for 3 seconds before coming up.  Add weight to the barbell so it’s in your 40-50% range and perform 2 reps.  Add weight for 3 more sets of 2 reps.  Then start your 5-rep sets to determine your 5 rep max.  As a simple guideline, your 5-rep max should be somewhere in the vicinity of 85% of your 1-rep max.

10 minute AMRAP:
5 ring dips (sport: 3 ring muscle-ups)
10 wall ball 20/14
15 Russian kettlebell swings 24/16 kg

Post your scores to the Whiteboard.