Thursday, October 17th

October 17, 2019

Velocity

 

For Time (break up however you would like)

 

200m run

50 push ups with rotations

50 box thruster step ups

100 plank shoulder taps

100 MB russian twists

50 skater jumps

50 steps (both sides) waitress carry 

Run 400m

 

CrossFit

 

A. Barbell/Accessory

i.) E 90 sec x 5 - 8 deadlift (across)

ii.) 5 x 20 sec ISO hold 

 

B. Conditioning

For Time( cap : 18 min )

50 burpees

100 MB russian twists(20/14)

50 ball slams(20/14)

100 air squats

 

 

 

 

 

 

 

 

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