CrossFit LoDo – CrossFit LoDo at RiNo
A. Find 2 RM Back Squat
B. Complete 50 Pistols each leg for time
C. 3×10 GHD Hip Extensions
A. Find 3 Rep Max Neutral Grip Dumbbell bench Press. If Dumbbells aren’t heavy enough (we have up to 80’s) then find max effort with 80’s.
B. 10×1 mash up of muscle ups and wall walks
C. 3×10 close grip bench press
A. 7×4 Back Squat @ 70% 1 RM. Rest no more than 1 Minute between sets.
B. 10×3 Nordic Pulls, rest no more than 1 minute between efforts
C. Weighted reverse hypers (put a dumbbell between your feet and control. Move with control but explosively through the concentric side, hold at top for 1 count if possible. If you can’t keep that pace go lighter.)
A. 5 x Max Effort Strict Press @ 40% of Strict Press Max
B. 3×20 Each of Strict Pull Ups and Strict Toes to Bar, any order. Must complete 20 of each.
C. Tabata Push Ups