THURS - 9.5.2019

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CROSSFIT

Skill -

Squat Mobility

Strength -

Week 4 - 7/13 Squat Cycle

  • 4 Sets - 4 Front / 8 Back Squats

-@ 80% of Front Squat-
-Complete 3 Set If needed-

WOD -

9 Min EMOM

  • 1 - 5 Sandbags Over the Shoulders

  • 2 - 25 Sec Goblet Wall Sit

  • 3 - 10 Barbell Front Rack Lunges

L1: 175/120, 70/50, 135/95
L2: 120/100, 50/35, 95/65
L3: 100/80, 35/25, 65/45
L4: 40/30, 25/20, 45/35 or DBs

BOOTCAMP

Skill -

Review Movements

WOD -

Modified Fast Eddies - For Time - 15 Min Cap

  • 15 Sit-Ups

  • 15 Leg Raises

  • 15 Sit-Ups

  • 60 Hello Dolly's

  • 15 Sit-Ups

  • 60 Russian Twists

  • 15 Sit-Ups

  • 60 Flutter Kicks

  • 15 Sit-Ups

  • 15 Crunches

  • 15 Sit-Ups

  • 60 Bicycle Kicks

  • 15 Sit-Ups

-3 Min Rest-

For Time - 12 Min Cap

  • 75 Singles

  • 25 Dumbbell Burpees

  • 75 Singles

  • 25 Dumbbell Box Step-Ups

  • 75 Singles

  • 25 Devil Press