Wednesday, March 6, 2019

5
Mar

Wednesday, March 6, 2019

CROSSFIT

Skill

Squat Mobility

Strength

Back Squat

5 x 4 @ 70-75% w/ 3 Sec Decent

WOD

12 Min EMOM

Min 1 – 8 Sandbag Over Shoulder
Min 2 – 30 Sec Goblet Wall Sit
Min 3 – 16 Walking Lunges

L1: 120/100, 70/50
L2: 100/80, 50/44
L3: 80/40, 44/35
L4: 30/20, 35/25

BOOTCAMP

Skill

Review Movements

WOD

10 Rounds – 1 Min Work/1 Min Rest

1-Calorie Row
2-Wallballs
3-Dumbbell Snatch
4-Goblet Squat
5-Burpee

-4 Min Rest-

5 Min Cap:

Accumulate 2:00 Plank Hold

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