WOD

20
May

Tuesday, May 21, 2019

CROSSFIT

Skill

Squat Mobility

Strength

Hatch Back Squat Cycle – Week 9

5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%

WOD

12 Min EMOM

Max Effort – Cal Row/Bike
-Rest-
Max Effort – Wallballs
-Rest-

L1: Bike, 30/20
L2: 20/14
L3: 14/10
L4: 10/6

BOOTCAMP

Skill

Double Kettlebell Swing

Strength

5 Min EMOM

5 Double Kettlebell Swings
5 Dumbbell Bench Press

WOD

5 Min AMRAP

2-4-6-8 etc
Dumbbell Burpees
Sit-ups

-2 Min Rest-

5 Min AMRAP

3-6-9-12 etc
Box Step Ups
American Kettlebell Swing

-2 Min Rest

For Time – 10 Min Cap

30 Sit-Ups
30 Box Step-Ups
30 Kettlebell Swings
30 Dumbbell Burpees

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