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Tuesday, September 17th

September 16, 2019

Velocity

5 min AMRAP x 4 (Rest 1 min between AMRAPS)

6 box jump overs

12 alternating 1-leg v-ups

12/10 cal row

12 weighted super mans

6 push ups

 

REST...then, 

 

12 x 10 MB heel taps ( rest 10 sec between sets)

 

CrossFit

 

A. Barbell

E2 min x 6

3 PC + 1 FS + 2 jerks

(sets 1-3 same weight)

(sets 4-6 increase and stay at new weight)

 

B. Conditioning:

6 ROUNDS:

30 sec bike or row sprint / 90 sec REST

(stay with the same cardio machine throughout)

 

C. Core:

30 reverse crunches

30 lateral plank hip taps

30 reverse crunches

 

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