Monday, October 23, 2017

22
Oct

Monday, October 23, 2017

CROSSFIT

Mobility –

-Hips & Glutes

-Warm Up Squat

Strength –

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

WOD –

For Time:

15 – 12 – 9

Cal Row

Power Snatches (RX+ – 155/105, RX – 115/80, Scaled – 75/45, Novice – American KBS)

 

BOOTCAMP

WOD 1: (12 minutes)

3 Rounds: 1 Min Work/20 Sec Rest

Rowing for Cals

Reverse Lunges (double count)

KettleBell Swings

 

WOD 2: (8 minutes)

8 AMRAP

4 KettleBell Deadlifts

6 Jumps Over the KettleBell

8 KettleBell Push Press (4 per side)

 

WOD 3: (12 minutes)

3 Rounds: 1 Min Work/20 Sec Rest

Box Tricep Dips 

Box Jumps or Step Ups

Goblet Squats

 

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