Monday, May 14, 2018

CROSSFIT

Skill –

TABATA – PLANKS (8-mins)
1.) Front (Off Elbows or Hands)
2.) Left Side Plank
3.) Front (Off Elbows or Hands)
4.) Right Side Plank

-Rotate through the 4 postions in order-

Strength –

Every 3-mins for 15-mins

50m Suitcase carry (R)
50m Suitcase carry (L)
7 Strict Press (Challenging Unbroken set of 7)

-Carries on the “Heavier” Side-

WOD –

For Time: (20 Min Cap)

1-2-3-4-5-6-7-8-9-10

Hang Power Clean
S2OH
Bar Facing Burpee

L1: 155/105
L2: 115/85
L3: 75/55, Bar Over Burpees
L4: Double DBs, Burpees

BOOTCAMP

5 Min AMRAP

100m Run (cone and back)
5 Air Squats
5 push Ups
5 sit Ups

-2 Min Rest-

10 Min AMRAP

200m Run (curb and back)
10 Air Squats
10 Push Ups
10 Sit Ups

-2 Min Rest-

5 Min AMRAP

100m Run (cone and back)
5 Air Squats
5 push Ups
5 sit Ups