MON - 9.23.2019

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CROSSFIT

Skill -

Hanging Scissor Kicks

  • 4 x 20-30 Reps

-1 Min Rest Inbetween Sets-

Strength -

Strict Press

  • 4 x 5 @ 60-75%

-Each Rep 1 & 1/2 Rep-

WOD -

4 Rounds - 2 Min Work / 1 Min Rest

  • 15/12 Cal Row

  • 10 Sit-Ups

  • Max Effort - Chest 2 Bars

L1: 18/15, Bar MU
L2: 15/12, C2B
L3: 15/12, Reg PU
L4: 12/10, Jumping PU

BOOTCAMP

Skill -

Superset

  • 3X10 Glute Bridges (1 sec pause @top)

  • 3X10 Dumbbell Romanian Deadlift

(can use plate or dumbbell for weighted glute bridge)

WOD -

2 Rounds

5 Min AMRAP

  • 10 Medball Cleans

  • 5 Dumbbell Push Press

-1 Min Rest-

5 Min AMRAP

  • 10 Kettlebell Swings

  • 5 Push-Ups

-1 Min Rest-