GROUP WARM-UP
2 Rounds of:
5 T-spine openers
10 PVC liftoffs
10 Step walking lunge
10 Step reverse lunge
SINGLE LEG STRENGTH
3 sets of:
10 Barbell reverse lunge www.youtube.com/watch?v=4-1pg6Fnhl4
100ft reverse sled drag
GYMNASTICS/POSITIONAL WORK
3 sets of:
:20 Handstand hold or box pike hold www.youtube.com/watch?v=rA_xFsWUPPU
10 Stadler leg lifts (1 or more plates)
BACK STRENGTH
Circuit 1 –
3 sets of:
10 Banded lat pull downs www.youtube.com/watch?v=Rsw9rNCvnZo
10 Seated banded rows www.youtube.com/watch?v=VltAHFHJMDQ
Circuit 2 –
3 sets of:
8 Dumbbell prone/seal row www.youtube.com/watch?v=z3rwwBTjX4s
8 Barbell row www.youtube.com/watch?v=URrL1QF9QNw
Have You Tried Ride or Die?
If you haven’t tried our new spin class, you’re missing out! Friday, 6 PM, $10 members/$15 non-members
Reserve your seat here:
https://verostrength.com/ride-or-die/
Some reasons to take this class:
- It’s fun!
- It’s a great complement to our Friday weightlifting workout.
- You will get more comfortable pushing on the bike.
- You will become more knowledgeable about pacing, your watts, RPMs, etc., which will translate to pacing in CrossFit workouts.
- You will benefit from greater cardiovascular fitness.
- You burn lots of calories.
- It’s better than waking up Saturday with a hangover.