Monday, February 4, 2019

3
Feb

Monday, February 4, 2019

CROSSFIT

Skill

5 Min TABATA Core
Russian Twist
V-Ups

Strength

Strict Press
10 – 8 – 6 – 6
**Start @ 60% – Increase Weight Each Set**

Superset

Single Arm Bent Over Row
4 x 8 Per Arm

WOD

4 Rounds – 3 Min Work/1 Min Rest

Part 1:
500m/400m Row or 1.2k/.9k Bike
Max Effort – Shoulder 2 Overhead

Part 2:
25 Bar Over Burpees
Max Effort – Wall Balls

**Completes Each Part Twice – Alt. Between Them Each Round**

L1: 135/95, 30/20
L2: 105/75, 20/14
L3: 75/55, 14/10
L4: 400m/300m Row, DBs, 15 Burpees, 10/6

BOOTCAMP

Skill

Shoulder Mobility and Stretching

WOD

25 Min EMOM

1 – 14 Goblet Lunges
2 – 10 Alt. Dumbbell Snatches (heavier than normal)
3 – 40 Sec Plank
4 – 8 Kettlebell Pull Unders
5 – 7/5 Calories on the Bike


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