Thursday, February 22, 2017

21
Feb

Thursday, February 22, 2017

CROSSFIT

Skill

Mobility
-Shoulders
-Hips
-Ankles

Strength

Push Press

15 Min Running Clock

Find 5 Rep Max

***Challenger***

Push Press Technique

Find Heavy 5 w/ Dumbbells

WOD

20 Min EMOM

  1. Cal on Bike/Row
  2. 10 Double Dumbbell Ground 2 Overhead
  3. Burpees 2 Target (6″)
  4. Rest

L1: 20/16 Cal, 50/35, 12 Burpees
L2: 16/12 Cal, 35/20, 10 Burpees
L3: 12/9 Cal, 20/15, 10 Burpees
L4: 8/6 Cal, 15/12, 5-8 Burpees

 

BOOTCAMP

WOD

4 Rounds
1 Minute MAX Slam Ball SLAM!
30 Seconds Rest
1 Minute MAX Over the Shoulder Slam Ball
30 Seconds Rest
1 Minute MAX Slam Ball Thruster
30 Seconds Rest
1 Minute MAX Slam Ball Push Up (Alternating)
30 Seconds Rest
1 Minute MAX Slam Ball Russian Twists
30 Seconds Rest

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