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Wednesday - June 14 - Dealing With Adversity - RARE Crossfit in Fredericksburg

A great article on dealing with adversity from our friends at iRunFar.com.

 

When Not to Fight

 

Wednesday's Workout:

Wednesday 14 June 2017

 

Warm Up

3 Rounds 10 Reps of each not for time:

Back Xtn

Good Mornings 45lbs men/35lbs women (scale as necessary)

Medball Cleans

Reverse lunge non-weighted 10 total (5L/5R)

 

A) Barbell Reverse Lunge

@1010; 10/leg x 3; rest 2 min - HEAVY set and tough!

 

B) Deadlift

@3010; 4 reps x 3 sets; rest 90 seconds between sets - tough sets, control lower

 

C) For Time

AB 15/12 cals

30 jump squats

10 DB PC&J - 50/35#

AB 10/8 cals

30 jump lunges

15 DB PC&J - 50/35#

AB 15/12 cals

30 air squats

20 DB PC&J - 50/35#

 

Cool Down:

Lacross ball

Barbell Smash

Foam Roller

 



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