Monday, October 30, 2017

29
Oct

Monday, October 30, 2017

CROSSFIT 

Skill –

Pistol Practice/Technique

8 Min EMOM

Pistols (pick # per min)

Strength –

Back Squat

5 @ 40%

5 @ 50%

5 @ 60%

WOD –

15 Min AMRAP

30 Box Step-Ups (RX – 24/20, Scaled – 20/16, Novice – Stack Plates)

20 Slam Balls (RX – 40/30, Scaled – 30/20, Novice – 20/10)

10 Pull-Ups (RX – Reg, Scaled – Jumping C2B, Novice – Ring Row)

BOOTCAMP

WOD –

8 Min TABATA

Leg Raises

Planks

-Then-

3 Rounds

6 Min AMRAP (start where left off)

50 Russian Twist

40 Jumping Lunges

30 Kettle Bell Swings

20 Push-Ups

10 Burpees

-Rest 1 Min-

 

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