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Tuesday, October 22nd

October 22, 2019

Velocity

A. AMRAP 23

 

i.) Bike sprint 30 sec

    Run 100m 

    30 mtn climbers 

    5R/5L heavy DB cleans

    REST 45 sec

 

ii.)Row 250m 

    Run 200m 

    15 x jumps 

    10 bicep curls (empty barbell or DBs)

    REST 2 min

 

(repeat i. and ii)

 

CASH OUT CORE:

3 rounds

10 reverse crunches

20 bear plank with pull through

10 leg lifts

 

 

CrossFit

 

A. Barbell/Accessory

i.) 5x5 strict press (across)

ii.) 3x12 skull crushers

 

B. Conditioning

AMRAP 10

20 burpees

20 SDLHP(75/55)

20 AKBS(53/35)

 

REST 1 min

 

Cash Out: 100 alt plank MB taps

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