Tuesday, December 11, 2018

10
Dec

Tuesday, December 11, 2018

CROSSFIT

Skill

Core – 8 Min TABATA

Front Plank
R Plank
Front Plank
L Plank

Strength

Bench Press
5 x 3 @ 85 – 90%

*SuperSet*

Strict Pull-Ups (banded strict or ring rows)
5 x 4 – 10

WOD

5 Rounds – 3 Min Work/1 Min Rest

20/16 Cal Row/Bike
15 Box Jumps
Max Effort Shoulder 2 Overhead

L1: 24/20 cals, 24″/20″, 135/95
L2: 20/16 cals, 24″/20″, 95/65
L3: 16/12 cals, 20″/16″ or Step 24″/20″, 65/45
L4: 12/10 cals, Step 20″/16″, American KBS

 

BOOTCAMP

Skill

Core – 8 Min TABATA

Front Plank
R Plank
Front Plank
L Plank

WOD

12 min AMRAP – 3-6-9-etc

Sit-ups
Push-ups
Air Squats
Kettlebell Swings

Rest 2 Minutes

Then For Time-Start where you ended and go back down

 

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