Wednesday, January 23, 2019

22
Jan

Wednesday, January 23, 2019

CROSSFIT

Skill

Review the Stations/Movements

Strength

4 Rounds – Not For Time

12 Single Leg Deadlifts (6/Leg – Light)
10 Heavy Russian Kettlebell Swings
10 Curtsy Lunges w/Goblet Kettlebell (5/Leg)

**Lunges can be no weight too**

WOD

12 Min EMOM

Station 1 – 3 Deadlifts
Station 2 – Insert GOAT (45 Sec)
Station 3 – 100m Run

**GOAT – is a skill/movement you would like to improve on**

BOOTCAMP

Strength

Seated Dumbbell Press
3 x 5

WOD

For Time – (25 Min Cap)

-Buy In-
100m Run
20 Dumbbell Burpee Deadlifts

8 Rounds

10 Box Jumps/Steps
10 Leg Raises
10 Box Dips
10 Dumbbell Snatch (total)

-Buy Out-
100m Run
20 Dumbbell Burpee Deadlifts

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