Thursday, March 8, 2018

7
Mar

Thursday, March 8, 2018

CROSSFIT

Skill

3 Rounds – Super Set

9 Single Leg Deadlifts with KB/Leg
10 Single Leg Glute Bridges (5/leg)

Strength

Deadlift

5 x 3 @ 60-70%

  • row 250 between lifts

**Challenger** (Same as above)

WOD

4 Rounds: 4 Min/Round

30 Cal Row
20 Sit-Ups
10 Front Squats

L1: 95/65, GHD Sit-ups, 30/24 Cal
L2: 75/55, Ab-mat Situps, 25/20 Cal
L3: 65/45, Ab-mat Situps, 20/16 Cal
L4: Goblet Squats, AB-MAT Situps, 15/12 Cal

 

BOOTCAMP

Skill

jump rope (work toward 50 unbroken then double unders)

WOD

3 Rounds

2 Minute Max Jump Ropes
2 Minute Max KettleBell Swings (russian)
2 Jumping Pull ups
2 Sit ups

2 Minutes Rest

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