Jan ☕🎼🎹☁️🏋️♂️Started off feeling really sore (lats, biceps, triceps) but it went away during the course of the #foundations class
3x
* 5 Inchworms
* 10 Good Mornings - from 2nd round with 20kg barbell in backrack
* 10 Bird Dogs
* 1' Rest
3x
* 10/10 Single Leg Glute Bridges (15 / 17.5 / 20kg)
* 5/5 Single Leg Kettlebell Deadlifts (10 / 12 / 16kg)
* 10 Russian Kettlebell Swings (16 / 20 / 24kg)
* 1' Rest
3x
* 5 Romanian Deadlifts (20 / 40 / 60kg)
* 10 Dumbbell Bent Over Rows (2x15 / 2x17.5 / 2x17.5kg)
* 3 Nordic Hamstring Curls (40kg resistance band)
* 1' Rest
EMOM 20'
* 8 Romanian Deadlifts (60 / 65 / 70 / 75kg)
* 8 Nordic Hamstring Curls
* 30" Weighted Glute Bridge Hold (20 / 22.5 / 25 / 30kg)
* 10 Dumbbell Bent Over Rows (2x15 / 2x15 / 2x15 / 2x17.5kg)
* 1' Rest
#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness