• Grey Facebook Icon
  • Grey Instagram Icon

Thursday, November 14th

November 14, 2019

Velocity

E2min (1:30 work / 30 sec rest) x 3 rounds

 

A. side lunge + OH press

B. man-makers

C. jumping up downs 

D. banded bicycle crunches

 

REST 

 

4 rounds

30 sec battle ropes

10 sec rest

30 sec lateral WB throws

 

CrossFit

 

A. Barbell/Accessory

i. E90 sec x 5 : 10 Deadlift (across) 

ii. 3 x 12 kickstand KB RDL

 

B. Conditioning

AMRAP 14 ( shoot for 5-6 rounds)

15 push ups

30 air squats

15 OH plate sit ups(15/10)

30 reverse alt lunges(35/26)

 

C. Cash Out:

30 burpees for time (shoot for under 3 min, 2:30 min if your'e feeling good)

 

 

 

/10)

Please reload

Archive
Please reload