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Thursday, April 11th

April 11, 2019

Velocity:

A. AMRAP 13

2 distance walking lunges 

15 ring rows

20 MB russian twists(20/14)

30 MB running lunges

20 slam balls

15 strict press (45/35)

REST 2 MIN

B. AMRAP 13

6 jump lunges + 3 step ups

12 (6)bent over rows + (6) alt OH press(choice of weight)

24 side plank with toe touch  (12 each side)

 

CrossFit

A. Strength:

 

Build to a moderately heavy set of: 3 FS + 1 split jerk

 

B. WOD:

 

5 RFT:

6 DL 

10 plate G2OH

14 (7R/7L) pistol squats

18 jump lunges

 

**increase reps of each movement by 2 for each subsequent round. 

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