Wednesday, March 28, 2018

27
Mar

Wednesday, March 28, 2018

CROSSFIT

Skill

Handstands

-Holds
-Wall Walks
-L box holds
-Pike Push-Ups
-HSPU (kipping or strict)

Strength

Strict Press – (20 Min)

4 x 5 @ 70-80%

-Sets of 5 should be done at all the same weight-
-Challengers- use Dumbbells if needed

WOD

15 Min AMRAP

400m Run
10 HSPU
12 Front Rack Lunges

L1: 400m Run, 10 Strict HSPU, 135/95
L2: 400m Run, 10 HSPU, 115/85
L3: 300m Run, 10 HR Push-ups, 75/55
L4: 200m Run, 10 Reg. Push-ups, DB Farmers Carry Lunges

 

BOOTCAMP

Skill – (10 Minutes)

Row Practice Proper Form
-Set Max 500 M Row PR

WOD –

1000m Row
-THEN-
6 Rounds
8 Push ups
10 Slam Balls
12 Sit ups
-THEN-
1000m Row

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