Monday, February 18, 2019

17
Feb

Monday, February 18, 2019

CROSSFIT

Skill

Squat Mobility

Strength

Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%

**Rest 2 Min Between Sets**

WOD

4 Rounds – 3 Min Work/1 Min Rest

10 Wallballs
21 Double Unders
10 Alt. Box Step-Ups (Per Side)
21 Double Unders

**Pick-up where you left off each round**

L1: 30/20, DUs, 24″/20″
L2: 20/14, DUs, 24″/20″
L3: 14/10, 11 DU/Attempts or 2x Singles, 20″/16″
L4: 10/6, Singles, 14 Reps @ 20″/16″

BOOTCAMP

WOD

7 Min AMRAP – w/ a Partner

100m Run
**Each 100m run by each partner counts as one rep**

-2 Min Rest-

2 Rounds For Time w/ a Partner

25 Air Squats Each*
Other partner must hold wall sit while partner works
25 Plate Ground 2 Overhead Each*
Other partner must hug 35/25lb plate while partner works
25 Sit-ups Each*
Other partner must hold plank while partner works
25 Kettlebell Swings*
Other partner must goblet hold a kettlebell

Leave a Reply