Thursday, October 19, 2017

18
Oct

Thursday, October 19, 2017

CROSSFIT

Mobility –

Front Rack Bar Smashing

Ankles

Strength –

Front Squats

3 @ 70%

3 @ 80%

3+ @ 90%

WOD –

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpee Box Over (RX – 24/20, Scaled – 20/16 or Step 24/20, Novice – Pick Height/Steps)

Pull-Ups (RX – PUs, Scaled – Jumping C2B, Novice – Ring Row/Jumping Pull-Up)

BOOTCAMP

Skill –

3 Rounds of 10 each (not for time)

  • Medball leg raises
  • V-Ups
  • Prone ball roll-put with medball

 WOD – 

For Time: (In any order, broken up any way)

50 Pull-ups or ring-rows (or any combination)

50 Air Squats

50 Push-ups

50 Walking Lunges (per leg)

50 Cal Row

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