Crossfit Syosset/ Friday, January 12th

Workout A:

1 Minute Hollow Rock
3o seconds rest

1 Minute GHD Sit up
30 Seconds Rest

1 Minute Back Ext.
30 Seconds Rest

1 Minute Reverse Hyper Ext.
30 Seconds rest

Workout B:

21-15-9 Rep Scheme of:

Hang Power Clean
Front Squat
Push Press
Back Squat

a.  Use One Barbell for all exercises

b.  RX weight @115/75

c.  You must complete all of the required reps before you move onto the next exercise
So first you must do 21 Deadlift before you move to the Hang Power Cleans
But wait, wait Chris!!!  Can we do Thrusters instead of Front Squat and Push Press ?
You can answer that by referring to the beginning of this answer

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