15/12 Calorie Row
15 Bench Press (115/75)
L2: 12/9 Cal, BP 75/55, Alt. V-ups
L1: 9/6 Cal, BP 55/35, Sit-ups
Mayhem Mini-Pump – Glutes
10 Weighted Hip Thrust @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
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.