MON - 8.12.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

Skill -

Pec Smashing

Strength -

5 Rounds - 3 Min / Round

  • 8 Floor Press (60-80%)

  • 8 Dumbbell Bicep Curl (per side)

  • 20 Banded Tricep Pulldowns

WOD -

4 Rounds - 3 Min AMRAP/2 Min Rest

AMRAP 1

  • 6 Box Jumps

  • 6 Shoulder 2 Overhead

  • 6 Toes 2 Bar

AMRAP 2

  • 6 Box Jumps

  • 6 Handstand Push-Ups

  • 6 American Kettlebell Swings

-Alternate Between AMRAPs-

L1: 30"/24", 135/95, T2B, Strict HSPU, Wite-Red/White
L2: 24"/20", 95/65, T2B, HSPU, White/Yellow
L3: 20"/16", 75/55, K2C, Pike PU, Yellow/Blue
L4: Step-Ups, 55/35 or DBs, Knee Raises, Reg/Sclaed PU, Blue/Red

BOOTCAMP

Skill -

Squat Mobility

WOD -

4 Min TABATA

  • Air Squats

-Hold in Bottom of Squat during Rest-

-4 Min Rest-

16 Min AMRAP

  • 200m Run

  • 5 Single Kettlebell Deadlifts

  • 5 Kettlebell Cleans (per side)

  • 5 Kettlebell Shoulder to Overhead (per side)

-4 Min Rest-

2 Min TABATA

  • Air Squats

-Hold in Bottom of Squat during Rest-