Monday, October 9, 2017

8
Oct

Monday, October 9, 2017

CROSSFIT

Skill –

Squat Mobility

-Hips

-Ankles

Strength –

Back Squat

5 @ 65%

5 @ 75%

5+ @ 85%

***if you did 1 rep at 95% increase the max by 5 lbs, if not keep the same max***

WOD –

10 Min AMRAP

5 Burpees

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

15 Ab Mat Sit-Ups

 

BOOTCAMP

Skill –

Mobility

WOD –

10 Min AMRAP

5 Burpees

10 Box Jumps

15 Ab Mat Sit-Ups

4 Min Rest

200 M Run

1 Min Rest

6 Min TABATA

Mountain Climbers

Air Squats

1 Min Rest

200 M Run

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