Monday, December 12, 2016

11
Dec

Monday, December 12, 2016

CROSSFIT

Strength –

Back Squats

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Front Squats

3 x 5 @ 70%

WOD –

2 Rounds

50 Doubleunders/75 Singles

40 Kettlebell Swings (53/35)

30  Goblet Squats (53/35)

 

METABOLIC

4 min max effort bike/row

2 Rounds

30s plank ups; 30s rest

30s plank hold; 30s rest

4 min max effort bike/row

2 Rounds

30s mountain climbers; 30s rest

30s flutter kicks; 30s rest

4 min max effort bike/row

2 Rounds

30s jump squats; 30s rest

30s lunges; 30s rest