Wednesday, December 21, 2016

20
Dec

Wednesday, December 21, 2016

CROSSFIT

Strength –

Back Squat

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Front Squat

3 x 5 @ 75%

WOD –

“Helen”

3 Rounds For Time

400 M Run

21 American Kettlebell Swings (53/35)

12 Pull-Ups

 

METABOLIC

500m row

21 KBS

21 Push Ups

21 Box Jumps

500m row

15 KBS

15 Push Ups

15 Box Jumps

500m row

9 KBS

9 Push Ups

9 Box Jumps

Then:

Afterburner Abs!