Wednesday, February 28, 2018

27
Feb

Wednesday, February 28, 2018

CROSSFIT

Skill

Kipping/Toes 2 Bar Technique

Strength

Front Squat

4 x 3

Start @ 70% – increase each set

**Challenger**

2 Rounds

5 Min AMRAP/2 Min Rest

10 Dumbbell Push Press
20 Step Ups

WOD

5 Rounds

2 Min Work/1 Min Rest

12 Front Squats
10 Bar Over Burpees
Max Effort Toes 2 Bar

L1: 115/85, 12 BFB, Toes To bar
L2: 95/65, 10 BOB, T2B
L3: 75/55, 10 BOB, K2E
L4: Goblet Squats, 10 Regular Burpees, Sit-ups

 

 

BOOTCAMP

Skill – (10 Minutes)

Row Technique
3 x 500m Row
(Focus on staying consistent with strokes)

WOD

10 KB Swings
10 Sit Ups
100m Row
20 KB Swings
20 Sit Ups
200m Row
30 KB Swings
30 Sit Ups
300m Row
20 KB Swings
20 Sit Ups
200m Row
10 KB Swings
10 Sit Ups
100m Row

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