Max Effort Lower Body
Reverse Hyper 4 x 10
ME Rack Pulls (above knee)
45 Degree Back Extension 4 x 10 (plate)
Standing Cable Crunch 4 x 10
Standing Cable Side Crunch 4 x 10
Short Distance Sled Powerwalks and Reverse Walks x 3 each
Short Prowler x 4
God Bless America.
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
Reverse Hyper 4 x 10
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