WED - 9.18.2019

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CROSSFIT

Skill -

6 Min TABATA

  • Plank - Elbows To Hands

  • R-Side - Tuck & Extend

  • Plank - Rocking

  • L-Side - Tuck & Extend

Strength -

Bench Press

  • 12 @ 50%

  • 9 @ 65%

  • 6 @ 75%

  • 3 @ 80%

  • 3 @ 85%

  • 3 @ 90%

WOD -

For Time - 17 Min Cap - Partners

20-18-16-14-12-10-8-6-4-2

  • Floor Press

  • Pull-Up

  • Box Jump Over

L1: 185/135, C2B, 30"/24"
L2: 135/95, Reg PU, 24"/20"
L3: 95/65, Jumping PU, 20"/16"
L4: 65/45 or DBs, Ring Rows, Step Ups

BOOTCAMP

Skill -

Squat Mobility

*Find 3 different Kettlebell weights*

WOD -

8 Min AMRAP

  • 10 Goblet Squats (Heaviest KB)

  • 25 Singles

  • 25 Sit-Ups

  • 25 Singles

-1 Min Rest-

7 Min AMRAP

  • 12 Goblet Squats (Middle KB)

  • 10 Box Jumps

  • 25 Sit-Ups

  • 10 Box Jumps

-1 Min Rest-

6 Min AMRAP

  • 14 Goblet Squats (Lightest KB)

  • 50 Singles

  • 50 Singles