THURS - 8.15.2019

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CROSSFIT

Skill -

4 Min Reverse TABATA

  • Handstand Hold

  • Pike Hold (on box)

  • Plank Hold

Strength -

4 Sets - Pressing Complex

  • 1 Strict Press +

  • 2 Push Press +

  • 3 Push Jerks

-80-90% of Strict Press-

WOD -

5 Rounds for Time - (15 Min Cap)

  • 5 Pull-Ups

  • 7 Push-Ups

  • 9 Air Squats

-Then-

  • 21 Wallballs

-Then-

  • 5 Pull-Ups

  • 7 Push-Ups

  • 9 Air Squats

L1: C2B, Reg, 30/20
L2: Reg, Reg, 20/14
L3: Jump C2B, Reg, 14/10
L4: Ring Row, Scaled, 10/6

BOOTCAMP

Skill -

Rowing Technique

WOD -

2 Rounds - Max Meters

  • :10 Rowing / :50 Rest

  • :20 Rowing / :40 Rest

  • :30 Rowing / :30 Rest

  • :40 Rowing / :20 Rest

  • :50 Rowing / :10 Rest

-Rest 2 Minutes Between Rounds-

3 Rounds - 1 Min Max Reps

  • 1 - Sit-Ups

  • 2 - Lunges

  • 3 - Mountain Climbers

  • 4 - Dumbbell Shoulder to Overhead

  • 5 - Burpees

  • 6- Rest