Monday, July 24, 2017

23
Jul

Monday, July 24, 2017

CROSSFIT

Skill

4 Rounds: (super-set)

10 Goblet Squat (4 sec decent)

10 Banded Glute Bridges (4 sec hold at top)

Strength

Strict Press

Reps: 6,4,2,1,1,1

Build to 85 – 95%

WOD

7 Min AMRAP

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 ……..

DeadLifts (RX+ – 205/155, RX – 155/105, Scaled – 105/65, Starter – KB Deadlift)

Box Jumps (RX+ – 30/24, RX – 24/20, Scaled – 20/16 or Step Ups, Starter – Step Ups)

3 Min Rest

Top Down For Time (start where finished, do in reverse)

METABOLIC

Skill – Jump Rope
Work on Single Unders
3 * 40 (try to do each set unbroken)

WOD
50 Single Unders (Jump Rope)
40 DB Push Press
30 Wall Balls
20 Sit Ups
10 Burpees
20 Sit Ups
30 Wall Balls
40 DB Push Press
50 Single Unders (Jump Rope)

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