30
Jan
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*