Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Bike after each set –
L2: DB’s 35s/25s, 8/7 Cal Bike
L1: DB’s 25s/15s, 7/6 Cal Bike
Mayhem Mini-Pump – Chest and Triceps
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 minute between sets-
Physical Mobility Challenge: Goal board
The Challenge: Reassess your goals on the “Goal Board” break it down into a quarterly goal, rather than an end goal. For example if your goal is to do a Muscle Up, you need to be able to do strict pull-ups and dips first. Start out by making small achievable goals to work towards your end goal.
-If your goal is to do 5 Pull-ups or Push-ups, but you don’t have any. Make it a goal to obtain 1 first.
-If you goal is to run a 5k or some distance run, set a goal to run a smaller set distance without stopping first.
If you don’t have a goal on the board….WRITE IT UP THERE.
Nutrition/Health Challenge: Share A Healthy Recipe in our “CrossFit Ambition VIP” Facebook Group
Share one recipe per week in the comments in the pinned recipe post in the VIP page.
-Recipes should be free from ingredients that contain highly processed ingredients or chemically made additives, and hydrogenated oils.
-Substitute highly processed ingredients with healthier ingredients. For example instead of using traditional mayo, substitute it with a vegan, avocado or Primal Kitchen Mayo.