Tuesday, August 7, 2018

CROSSFIT

Skill –

Strength Station Technique

Strength –

12 Min EMOM

Min1: (R) KB Side Plank (0:40)
Min 2: Double KB Front Rack Hold (0:30)
Min 3: (L) KB Side Plank (0:40)
Min 4: 10 Slam-balls

WOD –

For Time w/ A Partner – (22 Min Cap)

200m DB Farmer’s Cary with Partner (Switch Whenever)
50 Wall-Balls
30 DB Step Overs
35 Wall-Balls
30 DB Step-Overs
200m DB Farmer’s Cary with Partner (Switch Whenever)

L1: 50/35, 24″/20″, 20/14
L2: 35/20, 24″/20″, 20/14
L3: 20/15, 20″/16″, 14/10
L4: 15/10, 16″/12″, 10/6

BOOTCAMP

Skill –

Kettlebells

-Deadlifts
-SDHP
-Swings

WOD –

10 Min AMRAP

1-2-3-4-5-6-7-8-9 ……etc

Kettlebell Deadlifts
Push-Ups

-2 Min Rest-

10 Min AMRAP

2-4-6-8-10-12 ……etc

Goblet Squats
Sit-Ups

-2 Min Rest-

10 Min AMRAP

3-6-9-12-15-18 ……etc

Kettlebell Swings
Leg Raises