Tuesday, July 31, 2018

30
Jul

Tuesday, July 31, 2018

CROSSFIT

Skill

Rowing Technique

-Then-

Max Effort 500 M Sprint

Strength

Phase 2 Week 4 Wendler – Deload

Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

**Slow and Controlled**
**Focus on Good Form & Depth**

WOD

15 Min AMRAP

25/20 Cals Row Or Bike
5 Buprees
10 Box Jump Overs
5 Burpees
10 Box Jump Overs

L1: 30/25, 24″/20″
L2: 25/20, 24″/20″
L3: 20/15, 20″/16″ or 24″/20″ Step Ups
L4: 15/10, Step Ups 20″/16″ or Lower

 

BOOTCAMP

Skill

Jump Rope

WOD

5 Rounds – 4 Min Work/1 Min Rest

50 singles
20 Double Dumbbell Front Rack Lunges
50 singles
20 Double Dumbbell Ground 2 Overhead
50 Singles
20 Mountain Climbers (per side)

 

 

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