Thursday, December 14, 2017

13
Dec

Thursday, December 14, 2017

CROSSFIT

Skill

9 Min Tabata

Reverse Crunch

Heal Touches

Crunches

WOD

25 Min AMRAP

50 Slamballs, 27 Box Over Burpees, 27 American Kettlebell Swings
40 Slamballs, 21 Box Over Burpees, 21 American Kettlebell Swings
30 Slamballs, 15 Box Over Burpees, 15 American Kettlebell Swings
20 Slamballs, 9 Box Over Burpees, 9 American Kettlebell Swings
10 Slamballs, 6 Box Over Burpees, 6 American Kettlebell Swings

RX – 40/30 – 24/20 – 53/35
Scaled – 30/20- 20/16- 35/25
Novice – 15/10 – 16/2 plates- 25/15

 

BOOTCAMP

Skill: Scap Engagement Exercises

  • Scap Pull-ups
  • Ring Rows
  • Chest to bar Review

Then 3 sets of 10 scap exercises from above at hardest scale

 

20 Min AMRAP

400 M Run

15 Dumbbell Push Presses

10 Jumping Chest 2 Bar

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