Sunday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

EMOM X 8 MINUTES

MIN 1 – Row

MIN 2 – Push-ups

MIN 3 – Row

MIN 4 – Ring Rows

*After the warm-up have grab a band for our strength session

Strength

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

30 Banded Hamstring Curls

30 Banded Glute Bridges

30 Banded Good Mornings

Workout

Metcon (4 Rounds for reps)

4 SETS

1:00 DB Deficit Push-up

-Rest :30-

1:00 DB Hammer Curls (25/15)

-Rest :30-