Monday, November 20, 2017

19
Nov

Monday, November 20, 2017

CROSSFIT

Skill/Warm-Up –

4 Min TABATA

Light Goblet Squat

Double Under/Singles

Strength

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

3 Rounds For Time:

10 Deadlifts (RX+ – 175/125, RX – 135/95, Scaled – 95/65, Novice – 65/45)

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

20 Wallballs (RX+ – 30/20, RX – 20/14, Scaled – 16/10, Novice – Any Weight/Height)

BOOTCAMP

Core Skill:

4 Min TABATA

First 2 minutes, 2 sets –

  1. Plank Walk Right
  2. Plank Walk Left

Second 2 minutes, 2 sets –

  1. Flutter kicks
  2. Superman

WOD:

15 Min AMRAP

2,4,6,8,10…(keep increasing by 2 each round)

Plate 2 Overhead

Push-Ups

-3 Min Rest-

For Time:

50 Wallballs

500 M Row

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