Tuesday, June 11th

June 11, 2019

Velocity:530am

 

A. AMRAP 10

10-12-14-16... cal bike

10-15-20.... push ups

**20 sec hang from rig after each round

 

rest 4 min

 

B. AMRAP 10

250-500-750.. meter row

4-6-8..double KB DL (53/35)

**20 sec wall sit after each round

 

rest 2 min 

 

C. AMRAP 3 core finisher

- 5 hollow hold I.Y.Ts

-10 bicycle crunches

 

CrossFit Class:

 

A. Strength

 

Push Press

i.)5x3

Find todays heavy daily 3 rep max

ii.) 2x5 drop sets

Drop 10-20 lbs and perform 2 more sets

 

B. WOD:

 

21-15-9

OHS(75/55)  scale option : 45/35

box jumps (24/20) scale option: box step ups

 

C. Accessory:

3x8  KB shoulder hurdles

 

 

 

 

 

Please reload

Archive
Please reload

  • Grey Facebook Icon
  • Grey Instagram Icon