Monday, October 2, 2017

1
Oct

Monday, October 2, 2017

CROSSFIT

Skill –

Double Under or Jump Rope Practice

Strength –

Back Squat (deload)

5 @ 40%

5 @ 50%

5 @ 60%

WOD –

20 Min EMOM

Evens –

6 Pull-Ups (RX+ – 10 PUs, RX – 6 PUs, Scaled – Jumping C2B, Novice – Ring Rows)

30 Double Unders/30 Singles

Odds –

10 American Kettle Bell Swings (RX+ – 70/53, RX – 53/35, Scaled – 35/26, Novice – Any Weight)

30 Double Unders/30 Singles

 

METABOLIC (bootcamp)

5 Min AMRAPS (with 2 min rest between)

A,B,C,B,A

 

A.

5 Burpees to Plate

10 Lateral Dumbbell Raises

15 Mountain Climbers

B.

5. Dumbbell Push Press

10 Russian Twists

15 Plank Shoulder Taps 

C.

5 Goblet Squats 

10 Glute Bridges

15 Push-Ups

Leave a Reply