Tuesday, May 22, 2018

21
May

Tuesday, May 22, 2018

CROSSFIT

Skill

Kipping Technique

Strength

Every 3-mins for 15-mins (5 Rounds)

Station 1: Bench Press 3 reps at 60-65% (Mod to Challenging Weight)
Station 2: 250m/200m Row

-Alternate stations every 3 min)

WOD

12 Min AMRAP

12 Pull-ups
6 Bar Over Burpees
12 Deadlifts
6 Bar Over Burpees

**Every 3-mins 200m
**Starts with a Run

L1: Bar Facing Burpees, 205/145, CTB
L2: Bar Over Burpees, 155/105, Pull-ups
L3: Bar Over Burpees, 135/95, Jumping or Banded Pull-ups
L4: Reg Burpees, DB DL, Ring Rows

 

BOOTCAMP

“Fight Gone Bad”

3 Rounds
1 Minute Max Wall Balls
1 Minute Sumo KB Deadlift High Pulls
1 Minute Max Box Steps
1 Minute DB Push Press
1 Minute Max Calorie Row
1 Minute Rest

 

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