Warm up
4 rounds
10 groiners total
20 Cossack squats
10 wall squats
Goat work
2-3 attempts on each
30 seconds max effort (real max effort, not kinda max, absolute max!)
Burpee
Pushups
Air squats
Out of your rounds of each take the highest number of each movement to use for the workout.
Workout
Emotm 32
Minute 1
Burpee
Minute 2
Push up
Minute 3
Squat
Minute 4
Rest
The goal is to get the work done in about 38-45 seconds.
This is to show how moving a touch slower than an all out sprint will cause you to move a little slower in the short term but allow you to move for much longer without burn out.
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: if I could be any age right now it would be… Because….
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 