Thursday, February 21, 2019

20
Feb

Thursday, February 21, 2019

CROSSFIT

Skill

Review Strength Movements

Strength

4 Rounds – 3 Min Per Round
10 Barbell Glute Bridges
45 Sec Weighted Plank
10 V-Ups

WOD

16 Min EMOM
Station 1.) 200 Run
Station 2.) 6 Dumbbell Box Step Overs
Station 3.) 45 Sec Sandbag Hug to the Chest
Station 4.) Rest

L1: 200m Run, 50/35, 120/100, 24″/20″
L2: 200m Run, 35/20, 100/80, 24″/20″
L3: 100m Run, 20/15, 80/55, 20″/16″
L4: 100m Run, 15/10. 55/45, 20″/16″ or lower

BOOTCAMP

Strength

High Box Step-Ups
3 x 10 per leg

**Do all 10 on one leg, then all 10 on the other**
**Rest 60s in between sets**

WOD

8 Min Cap
100 Singles
-Then-
AMRAP in Remaining Time:
10 Cal Row
15 Push-ups
20 Slam Balls

-2 Min Rest-

8 Min Cap
20 Calorie Row
-Then-
AMRAP in Remaining Time:
10 Slamballs Over The Shoulder
20 Mountain Climbers (per side)
30 Singles

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