Warm-up
500m row |
25′ knee to chest |
25′ quad qalk |
25′ figure 4 |
25′ pike walk |
2 rounds |
10 HR push-ups |
15 banded good mornings |
20 step ups |
Mobility
PVC |
Strength
1) 30 sec ring support |
2) max reps strict ring dips (15 max) |
3) 15 sec hanging L-sit |
4) 45 sec angled handstand hold (wall facing) |
*hands 24-36″ away from the wall |
**Complete all 3 sets on one exercise before |
moving to the next. Rest as needed |
Conditioning
30 min @ an 80% pace |
1000m row |
30 goblet box step-ups (24/20) |
150′ suitcase carry, each arm @ MTR |
100 double unders OR 1:00 of double under |
practice |
400m run |
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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