THU AUGUST 15, 2019 - CROSSFIT

“Strength grows in the moments you can’t go on, but you keep going anyway.” -Unknown

Warm-up

3 Rounds
10 Banded Lateral Steps (each way)
10 Banded Good Mornings
5 Hindu Push-Ups
5 Air Squats (3 Second Descent, 2 Second Ascent)

Strength

Body Armor

3 Sets:
7 Pausing Waiter Squats (Left) (53/35)
14 Hollow Rocks
7 Pausing Waiter Squats (Right) (53/35)
14 Hollow Rocks

*3 Second Pause in Bottom of SquatEvery 2:00

Metcon

Metcon (4 Rounds for reps)

"Recovery"
EMOM 20 (4 Rounds):
Double Tabata (40 Seconds On / 20 Seconds Off):
Minute 1: Row for Calories
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups

Score total reps each round

 

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