Monday, January 7, 2019

6
Jan

Monday, January 7, 2019

CROSSFIT

Skill

Rope Climb Technique

Strength

12 Sets Alternate Movement – 30 Sec Work/30 Sec rest

Front Rack Wall Sits (double KB or DB)
Heavy Goblet Squats

WOD

11 Min AMRAP

100m Single Arm Farmer Carry (DB/KB)
6 Goblet Reverse Lunges (per leg)
2 Rope Climb

L1: 70/50, 3 Rope Climbs
L2: 50/44, 2 Rope Climbs
L3: 44/35, 2 Rope Climbs or 10 Jumping C2B
L4: 35/25, 10 Jumping C2B

BOOTCAMP

Strength

5×10 Superset
High Box Step Up (10/leg)
Romanian Dumbbell Deadlift

WOD

4 Rounds for Time:
20 Calorie Row
30 Box Step Overs
40 Mountain Climbers (Double Count)


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