THURS - 9.19.2019

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CROSSFIT

Skill -

Lower Body Mobility

Strength -

Reverse Stepping Lunges

  • 3 x 16 @ 35-50%

-Back Rack Position - % Of Back Squat-

Kettlebell Straight-Leg Deadlift

  • 3 x 8

WOD -

15 Min EMOM

EMOM x 5

  • 12/10 Calorie Row

EMOM x 5

  • 40 Double Under

EMOM x 5

  • 6 Thrusters

L1: 15/12, 60 DUs, 155/105
L2: 12/10, 40 DUs, 105/75
L3: 12/10, 20 DUs or 60 Singles, 75/55
L4: 10/8, 40 Singles, 45/35 or DBs

BOOTCAMP

Skill -

4 Rounds

  • 10 Ring Rows

  • 10 Box Dips

  • 10 Toes to Rig

WOD -

20 Min EMOM

  • 1- 15 Double Kettlebell Deadlifts

  • 2 - 16 1-Arm Push Press (8 each arm)

  • 3- 20 Russian Kettlebell Swings

  • 4- Max Effort Burpees