Thursday, October 26, 2017

25
Oct

Thursday, October 26, 2017

CROSSFIT

Mobility –

Front Rack

Strength

Front Squats

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

7 Min AMRAP

2-4-6-8-10-……..

Toes 2 Bar (Scaled – Knees to 90, Novice – Toes 2 Rig)

Hang Cleans (RX – 115/80, Scaled – 95/65, Novice – 45/35)

-2 Min Rest-

For Time:

Start where you ended and do in Reverse

 

BOOTCAMP

Warm-up/Skill:

Pull-Up Review (try to not use bands or jumping- modify with ring rows, barbell in J-hooks or kipping)

-Then-

4 sets of 2-3 negative pull-ups

 -Then-

“Broken Cindy”

4 Rounds

5 Min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

-2 Min Rest

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