Tuesday, March 13, 2018

12
Mar

Tuesday, March 13, 2018

CROSSFIT

Skill

Toes-2-Bar
Knees-2-Elbow
Knees-2-90

Strength

Front Rack Reverse Lunge

4 x 5 Per Leg

-complete all 5 on one leg at a time

**Challenger**

Back Rack Reverse Lunges (with bar or DBs)

WOD

For Time:

1000 m Row
15 Slam Balls
10 Toes to bar
500 M Row
10 Slam Balls
8 Toes To Bar
250 M Row
5 Slam Balls
6 Toes to Bar

L1: 1200/600/300, 40/30, Unbroken T2B
L2: 1000/500/250, 30/20,T2B
L3: 800/400/200, 20/15, K2E
L4: 500/300/150, 15/10, 20-16-12 Ab-mat Situps

 

BOOTCAMP

Skill

Slam Ball Technique

WOD

5 Rounds
1 Minute Max Slamball Slams
1 Minute Max Slamball Over the shoulder
1 Minute Max Overhead Slamball Air Squats
1 Minute Max Slamball Good Mornings
1 Minute Max Slamball Russian Twists
1 Minute Rest

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