December 30, 2018 – Bike/Strength
We are pushing our FTP back a week to put together a group ride, sorry for the change but we think it will be more fun with others. Stay tuned!
Strength
Meet us at Crossfit Northern Exposure today at 5pm! ($5 drop in fee, free for CFNE members) – try to show up a few minutes early to sign a waiver if you haven’t come yet.
Warmup
3x 10 single leg glute bridges (each)
10 single leg box jump and land (each)
10 pillar to plank press up
A1: Weighted pull-up
3×5 heavy @2112 + 1 set max reps no weight (shoot for 10-20 reps – so use a band if needed); rest 60 seconds
A2: Cossack squat
4×12 (total) @3111; rest 90 seconds
B: 4 sets for quality
12 dumbbell seated deadlift @2112
60 second weighted wall sit
3-5 wall walks
Endurance Activity
keep the endurance work today easy.
Suggested easy bike:
Warmup 10 minutes. Followed by 30 minutes of easy continuous activity
Cooldown: 10 minutes EASY