Tuesday, August 15, 2017

14
Aug

Tuesday, August 15, 2017

CROSSFIT

Skill –

3 Super-Sets

10 Ring Row (3 sec decent)

10-15 Supine Leg Lowers

Strength –

Close Grip Bench

4 x 4 @ 70 – 80 %

WOD –

20 Min AMRAP

20 Sit-ups

15 Slam Balls (RX+ – 40/30, RX – 30/20, Scaled – 20/15, Novice – any weight)

10 Pull-Ups (RX+ – Chest 2 Bar, RX – Reg PU, Scaled – Jumping Chest 2 Bar, Novice – Banded Strict/Ring Row)

5 Burpees

250 M Row

 

BRAVE-FIT (metabolic)

Skill-

10 Rounds (alternate movements
40 Sec Work/20 Sec Rest
Jump Rope
Mountain Climbers

WOD –

21 – 15 – 9
Russian KettleBell Swings
Burpees

Leave a Reply