TUES - 10.22.2019

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CROSSFIT

- Skill -

Squat Mobility

- Strength -

Tempo Back Squats
5 x 2 @ 60%

-Increase by 5% Each Set-
-3 Sec Descent-

- WOD -

15 Min AMRAP
20 Medball Cleans
10 Sit-Ups
20 Front Squats
10 Sit-Ups
20 Wallballs
10 Sit-Ups
20 Front Rack Lunges (total)
10 Sit-Ups

L1: 30/20, 155/105, GHD
L2: 105/75, 20/14
L3: 75/55, 14/10
L4: 55/45, 10/6, Bodyweight Lunges

BOOTCAMP

- Skill -

3 Rounds Not for Time - 12 Min Cap
:30 Wall Walk or Pike Hold
20 Push-Up Shoulder Taps
1 Turkish Get-Up Each Side

- WOD -

4 Rounds Max Effort - 1 Min Work/:30 Sec Rest
Burpees
Double Dumbbell Hang Cleans
Box Jumps