THURS - 10.24.2019

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CROSSFIT

- Skill -

Warm-Up/Mobilize

- WOD -

Hero WOD - 22/Day

3 Rounds For Time Partners - 40 Min Cap

1 Rope Climb
22 Cal Row/Bike/Ski
22 Kettlebell Swings
22 Cal Row/Bike/Ski
22 Kettlebell Goblet Squats
22 Cal Row/Bike/Ski
22 Alt. Kettlebell Snatches
22 Cal Row/Bike/Ski
22 Alt. Box Step-Ups
1 Rope Climb

- Split Reps As Needed-

L1: Legless RC, White-Red/White, Ski, 30"/24"
L2: RC, White/Yellow, Bike, 24"/20"
L3: 2 G2S, Yellow/Blue, Row, 24"/20"
L4: 6 Ring Row, Blue/Red, Row, 20"/16"

BOOTCAMP

- Strength -

3 Rounds

14 Alternating Bodyweight Lunges
12 Farmer Carry Alternating Lunges
10 Front Rack Alternating Lunges

-Increase weight across rounds-

- WOD -

15 Min AMRAP
15 Double Dumbbell Front Squats
10 Push-Ups
15 Double Dumbbell Deadlifts
10 Ring Rows
15 Double Dumbbell Front Squats
10 Hanging Knee Raises
15 Double Dumbbell Deadlifts
10 Leg Raises