Tuesday, December 4, 2018

3
Dec

Tuesday, December 4, 2018

CROSSFIT

Skill

Hip & Ankle Mobility

Strength

Back Squat

2 – 3 x 4 @ 90%

1 x Max Effort @ 90% (20 rep cap)

*3 Min Rest Between Sets*

WOD

4 Rounds For Time – (12 min cap)

20 Air Squats
15 Deficit Pushups
10 Box Jumps
-1 Min Rest After Each Round-

L1: Goblet Squats 52/35, Ring Pushups, 30″/24″
L2: Goblet Squats 35/25, Deficit Pushups on plates, 24″/20″
L3: Air Squats, Reg. Pushups, 20″/16″ or 24″/20″ Step-Ups
L4:15 Air Squats, Modified Pushups, 20″/16″ Step-Ups

 

BOOTCAMP

Skill

Jump Rope/ Double Unders

WOD –

5 Rounds – 3 Min Work/1 Min Rest

20 Air Squats
20 Dumbbell Snatches
Max Singles in Remaining time

-Then-

30 Flutter Kicks (4 count)
30 Leg Raises
30 Russian Twists (per side)
30 Crunches

 

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