Thursday, January 31, 2019

CROSSFIT

Skill –

Squat Mobility

Strength –

5 Rounds

5 Back Squats (80-90%)
-30 Sec Rest-
20 Unbroken Wallballs (any weight)
-2 Min Rest-

WOD –

3 Rounds For Time (12 Min Cap)

20 Russian Swings
20 Abmat Situps
200 Meter Run

L1: 70/50
L2: 50/35
L3: 35/25
L4: 25/20, 15 Sit-Ups, 100m Run

BOOTCAMP

Strength –

Review movements

WOD –

6 Rounds For Time

12 Burpees to a Plate (45/25)
20 Step-Ups
*Every 5:00 including 0:00 Row 400/300m*