Monday November 26, 2018

25
Nov

Monday November 26, 2018

CROSSFIT 

Skill

Squat Mobility

Strength

Front Squat

2 – 3 x 6 @ 80%
1 Max Effort Set 80%

WOD

3 Rounds – 6 Min Per Round

400m Run
500m Row
Max Front Squats (Weight goes up)

L1: 135/95, 155/105, 185/135
L2: 95/65, 115/85, 135/95
L3: 65/45, 75/55, 95/65, 300m Run/375m Row
L4: DB Squats (Open Style),300m Run/375m Row

 

 

BOOTCAMP

Skill

Review Movements

WOD

For Time – (30 min cap)

Slamballs
50-40-30-20-10
Box Over Burpees
25-20-15-10-5
Kettlebell Swings
25-20-15-10-5

 

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