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Tuesday, May 14th

May 14, 2019

 

5:30 am Velocity

 

 4 RFT (Cap 24 min)

Row 30/28 cal and Bike 22/20 cal

10 WB (20/14)

12 deficit pushups

20 leg lifts over KB

14 goblet squats (53/35)

 

REST 3 min

 

AMRAP 3

6 reverse crunches

12 bicycles

 

 

 

CROSSFIT Class

A. Strength and Endurance:

 

Every 90 sec x 8 rnds (12 min)

 

Odd rounds: 15 z press (45/35)

Even rounds: 10R/10L KB or DB 1- arm strict press(weight of choice)

 

B. WOD: 

 

AMRAP 13

7 push press (75/55)

14 plank with alternating shoulder taps

5 front squats (75/55)

10 ab mat sit ups

 

 

 

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