Monday, August 13, 2018

12
Aug

Monday, August 13, 2018

CROSSFIT

Skill

Squat Mobility

-Hips
-Ankles

Strength

Tempo Back Squats (20 Mins)

4×5  @ 31X1 Tempo

*Tempo is 3 seconds down, 1 sec pause, explode up, 1 sec rest
*Increasing each set to a heavy set of 5

WOD

4 Rounds For Time (15 Minute Cap)

30 Wallballs
20 Box Jump Overs
10 Burpees to Target

L1: 30/20, 24/20, Burpees to 6inch Target
L2: 20/14, 24/20, Burpees to 6inch Target
L3: 14/10, 20/16, Reg. Burpees
L4: 10/6, Plate Jumps, Burpees

 

BOOTCAMP

Skill

Kettlebell Pull Unders

WOD

Core –
10 Min TABATA – (5 rounds)

1. KB Pull Unders
2. Butterfly Kicks
3. Plank
4. Leg Raises

-2 Min Rest-

For Time:

5 rounds
20 Jumping Air Squats
15 Kettlebell Swings (america/russian)
10 Push-Ups
*100m suitcase carry w/kB in between rounds (50m R 50m L)

 

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