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Thursday, June 20th

June 20, 2019

Velocity

4 5-min AMRAP

2 min rest in between

 

A. 

10 air squats

7 push ups

4 burpees

 

B.

5 OH tricep KB extensions

10 lunges with OH press

15 ring rows 

 

C. 

Row 250m

10 v ups 

 

D.

40 SU

20 DB bent over rows(35/25)

10 banded lat pull downs

 

 

 

CrossFit

A. Strength:

 

3x4 of the complex:

1 rep = 4 Pendlay Rows+  4 RDL

**warm up to a moderate heavy weight you can lift across all sets

 

B. WOD:

 

5 rounds

Run 200m

30 mtn climbers (1R+1L=1 rep)

20 jump squats

10 v-ups

 

 

 

 

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