Main – CrossFit
Warm-up
10 Push-ups
10 second hollow
10 Push-ups
10 second hollow hold
10 pull-ups
10 second superman
10 pull-ups
10 second superman
couch stretch
shoulder distraction
run 200M
Weightlifting
Close Grip Bench Press (5,4,3,2,1 – working to a 1RM)
Arms Straight Out for Bench Press
Between Sets do a hip bridge X 10 reps – http://postpartumpunk.com/tag/hip-bridge/
Metcon
Sprint Angie (Time)
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats
Rest 3 minutes
Repeat
(record cumulative time – including rest; post first round time to comments
RX + = 25# weighted Pull-ups and 25# weighted squats (for pull-ups use a vest, a belt, hook a kettlebell to your toes, etc)
Goblet Squat or hold a plate for squats.
Cool Down
Stay focused on recovering the abs and quads still. LAX ball in the pec muscles.
