CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

WANT A GREAT BUTT?  TRAIN LIKE AN ATHLETE

“Range of motion is the biggest factor in making these exercises pay off. For your butt to fully participate, you have to get below parallel. The standard for a countable rep in a CrossFit competition is “hip crease below the knee.” Whether or not you are a fan of CrossFit, one of the things they have gotten right is this rule. It’s a big reason why CrossFitters have some of the best asses in the world.”—Chris Holder

“Sled work is hard, but the payoff in glute development cannot be overstated. Any of you who have done much sled work will attest, the burn from Prowler pushes is like no other.”—Chris Holder

Workout of the Day
7 minute EMOM:
1 Front Squat
Load by feel, start light and increase with each minute

For time:
750 meter row
25 hand-release push-ups
25 KB sumo-deadlift high pull 24/16 kg
25 toes to bar
25 wall ball 20/14#
25 box jumps 24/20″
25 overhead lunge steps 45/25#

Optional: 15 Power Wheel Roll-Outs

Post your scores to the Whiteboard.