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