Thursday, January 9th

January 9, 2020

Velocity

 

E2 min x 12 (1:30 work/:30 rest)

min 0-2: tempo burpee + tuck jump complex

min 2-4: russian KBS 

min 4-6: battle ropes

min 6-8: OH sit up + shoulder press

min 8-10: cross-jump goblet squats

**repeat 3x**

 

CrossFit

 

A. Barbell

10 min to find a heavy complex of : 1 PC+ 1 HC + 3 push press

 

B. Conditioning:

 2 Rounds of each movement 

Round 1:  3 min of work and 1:00 rest

Round 2: 1: 30 work and : 30 rest

 

A. Calorie Bike

B. MB cleans (20.14)

C. box jump overs (24.20)

Please reload

Archive
Please reload

  • Grey Facebook Icon
  • Grey Instagram Icon