Thursday, August 8th

August 8, 2019

Velocity:

 

5 exercises/ 3x through each

1min work: 20 sec rest

 

A. AKBS

B.  Calorie Row

C. Plate Deficit Rows

D. TRX jump lunges

E. Ab Mat Sit Up

 

REST 2 min

 

AMRAP 9

50..75..100 SU

5R/5L KB DL ..6R/6L..

10 KB leglifts..15..20

 

CrossFit:

 

A. E2min for 6 sets

4 squat cleans(climbing)

 

B. Endurance: 10 min bike or row(2 heats if need be)

 

When not rowing or biking

i.2x15 DBL KB OH sit ups

ii.2x15 elevator planks

 

***Also a great time to do pull up work if you missed it. 

 

 

 

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