Thursday, March 15, 2018
CROSSFIT
Skill –
2 Rounds Core Work
15 sec Handsand Hold
15 Russian Twists Per Side (KB or WB of Choice)
15 sec L-sit hang from Rig
Strength –
Push Press
3 x 7
-15-mins
-should be light & get quality reps
-Challengers – use DBs if needed
WOD –
Alternating mins for 20-mins…
Min-1.) 100m Run (+) 5 Shoulder 2 Overheads
Min-2.) 20 Ab-mat Situps (+) 20 Double Unders
Min-3.) 15 Kettlebell Swings (+) 5 Strict Pull-ups
Min-4.) Rest
***Anytime the clock is catching up to you, stop at 0:55. JUST MOVE***
L1: 135/95, White/Yellow (American), DUs
L2: 95/65, White/Yellow (Russian), DUs
L3: 75/55, Yellow/Blue (Russian), 40 Singles
L4: DB S2OH, Blue/Red (Russian), Singles or Plate Jumps
BOOTCAMP
For Time:
27 – 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
Jump Rope
Wall Balls
Sit ups
Renegade Rows