Thursday, August 16, 2018

15
Aug

Thursday, August 16, 2018

CROSSFIT

Skill

Review Strength Movements

Strength

9 Min EMOM (3 sets of each)

1) :45 Sec Wall Sit (Scale up to KB FR Hold)
2)10 Dumbbell RDL’s
3) 6 ea/ side Front Foot Elevated Split Squats (DB Loaded at Sides)

WOD

4 Rounds – 6 Min/Round (24 Min)

Run 400 Meters
Row 500 Meters
20 Walking Lunges

**Goal is to move consistently through each set without ever really needing to take a break
** “Conversational Pace”

L1: Row 600, Run 400
L2: Row 500, Run 400
L3: Row 350, Run 300 Meters
L4: Row 300, Run 200, 15 Airsquats

 

BOOTCAMP

Skill

Dumbbell burpees (no Jump)

WOD

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell burpees
Sit-ups
Lunges (per side)

Then

10-9-8-7-6-5-4-3-2-1

Dumbbell burpees (no Jump)
Sit-ups
Lunges (per side)

 

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