Wednesday, November 21, 2018

20
Nov

Wednesday, November 21, 2018

CROSSFIT 

Skill

Rope Climb Technique

Strength

Back Squat

2 – 3 x 6 @ 80%
1 Max Effort Set (no more then 20 rep)

WOD

9 Min AMRAP

20/16 Cal Row
10 Front Squats
2 Rope Climbs

L1: 24/20 cals, 155/105, Legless
L2: 20/16 cals, 135/95, Rope climbs
L3: 16/12 cals, 95/65, 8 Jumping C2B
L4: 12/10 cals, DB Front squats, 8 Ring Rows

 

BOOTCAMP

Skill

6 Min TABATA – Plank

L Side
Front
R Side
Front

WOD

For Time: 2 Rounds (25 min cap)
*Partners – split reps even*

60 Pushups
60 Air Squats
60 Ring Rows
60 Sit-ups
60 Box Jumps
60 Single Unders

 

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