MON - 10.7.2019

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CROSSFIT

WOD -

16 Min EMOM

1- Run
2- Box Jumps
3- Russian Kettlebell Swings
4- Rest

L1: 200m, 30"/24", 70/50
L2: 150m, 24"/20", 50/35
L3: 150m, 20"/16", 35/25
L4: 100m, Step-Ups, 25/20

Strength -

Dumbbell Bench
4 x 8

-Then Superset-

Double Arm Curls
Tricep Kick Backs
3 x 12

BOOTCAMP

Skill -

Overhead Mobility

WOD -

8 Rounds - 2 Min Work/1 Min Rest

-Alternate Between AMRAPS-

AMRAP 1
12 Plate Overhead Lunges
20 Plate Jumps
8 Plate Ground 2 Overhead

AMRAP 2
6 Medball Cleans
10 Medball sit-ups
4 Jumps over the Medball