Wednesday, March 20, 2019

19
Mar

Wednesday, March 20, 2019

CROSSFIT

Skill

Squat Mobilization
-Hips
-Ankles

Strength

Pause Back Squats

4 x 3 @ 65-70%
-3 Sec Pause @ Bottom-

WOD –

15 Min EMOM

1) 12 Plate Overhead Step Back Lunges
2) 6 Sandbag Over The Shoulder
3) 100m Run

L1: 55/45, 120/100
L2: 45/35, 100/80
L3: 35/25, 80/40
L4: 25/15, 30/20

BOOTCAMP

Strength

Seated Double Dumbbell Strict Press
-3 x 10

WOD

20 Min AMRAP

20 Wallballs
40 Single Unders
10 Burpees
40 Single Unders
200m Run
40 Single Unders
10 Medball Cleans

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