Thursday, June 21, 2018

20
Jun

Thursday, June 21, 2018

CROSSFIT 

Skill

Kipping Techinque

Strength

Back Racked Lunges
3 x 8 reps/leg

-Then-

Back Rack Box Step Ups
2 x 10 per/leg

*Rest Between Each Sets
*This should be light and unbroken each set

WOD

For Time:

1 Round Kelly
2 Rounds Helen
1 Round Kelly

Kelly:
400m Run
30 Box Jumps
30 Wall-Balls

Helen:
400m Run
21 Kettlebell Swings
12 Pull-Ups

L1: 20/14, 24″/20″, White/Yellow(American), CTB
L2: 20/14, 24″/20″, White/Yellow(American), Regular Pull-ups
L3: 14/10, 24″/20″ (Step-ups), Yellow/Blue(Russian), Jumping or Banded Pull-ups
L4: 10/6, 20″/16″ (Step-ups), Blue/Red(Russian), Ring Rows

 

 

 

BOOTCAMP

4 Rounds – 4 Minutes Per Round (Score is total slam ball slams for all rounds)

Min1 (0-.59 minute)
8 Box Steps
Max Slam Ball Slams in Remaining Time

Min 2 (1-1.59 minute)
6 Box Steps
Max Slam Ball Slams in Remaining Time

Min 3 (2-2.59 minute)
4 Box Steps
Max Slam Ball Slams in Remaining Time

Min 4 (3-4 minute)
2 Box Steps
Max Slam Ball Slams in Remaining Time

Rest 2 Minutes

(Score is total slam ball slams for all rounds)

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