•6 HAMSTRING ROCKS PER SIDE *HOLD EACH STRETCH FOR 3 SECONDS •20 YARD LATERAL LUNGE STRETCH •45 SECONDS COUCH STRETCH EACH SIDE •10 HURDLER HIP OPENERS PER SIDE •40 YD BANDED LATERAL SHUFFLE •20 SEC WALL-SIT+12 ALT STATIONARY LUNGES+20 SEC WALL-SIT+12 ALT STATIONARY LUNGES
•BACK SQUAT 3X5 @ 80% 3X3 @85% 3X2@90% •FRONT SQUAT 3 REPS EVERY MIN X 10 @ 75% •BULGARIAN SPLIT SQUATS 4X6 PER LEG (RPE ~6) *increase weight by 5% from last week •GLUTE BRIDGE 4X6 *BUILD TO A HEAVY (1+1/4 REPS) •YOLK CARRY x 4(100FT <-> 25 FT AT A TIME) @ 520# •REVERSE HYPERS 4X10
Red Stick Health + Performance is a fitness facility located in Mid City, Baton Rouge, LA. We offer a variety of programs from CrossFit to nutrition and much more in between. Come check us out and see how we can help you reach your health and fitness goals.
Rachel Engelsman 1 month ago / Reply
1/30/2023 - CrossFit - Metcon: 6:46
Notes: 20lb SA push 55lb front squat