THU APRIL 12, 2018 - CROSSFIT

Warm-up

3 Rounds
15 Second Single arm/single leg plank (each side)
10 Burpees
10 Kettlebell Swings
10 Arch to hollows on bar

Strength

Push Press (5x5)

5 x 5 at 75%
New Set Every 2:00

Metcon

Metcon (Time)

21-15-9:
DB Snatches (50/35)
Calorie Row

Rest 2:00

21-15-9
Box Jump Over (24/20)
Pull-Ups

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
10 Cat/Cow
10 Thoracic Spine Rotates
10 Band Pull-aparts (SLOW and CONTROLLED)

 

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