Wednesday, October 25, 2017

24
Oct

Wednesday, October 25, 2017

CROSSFIT

Skill/Strength

3 Sets:

Deadlifts (3 sec Down)

6 – 8 Reps @ 65%

-45 Sec Rest-

Dumbbell Z-Press

6 – 8 Reps

-45 Sec Rest-

Alt. Dumbbell Reverse Lunges

10/Leg

-45 Sec Rest-

WOD

For Time:

40 American KettleBell Swings

20 Box Jumps

30 American KettleBell Swings

15 Box Jumps

20 American KettleBell Swings

10 Box Jumps

RX+ – 70/53, 30/24
RX – 53/35, 24/20
Scaled – 35/25, 20/16 or Step Higher
Novice – Any Weight Eye Level, Step Ups – Any Height

 

BOOTCAMP

Pet Rock Partner Workout:

30 Min AMRAP

21 DB Thrusters

15 Jump Ropes (scale up – double unders, scale down – plate jumps)

9 Over the Shoulders

(While Partner A completes full round, B will hold a plate any way above the waist. Switch after round complete)

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