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