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Tuesday, February 11th

February 11, 2020

Velocity

 

4 min row/bike : max distance

 

REST 90 sec 

 

EMOM 20 (45 sec work : 15 rest)

min 1:  weighted kneeling to stand

min 2: lateral lunge+ narrow squat jump (weights optional)

min 3: up down with hand tap + shoulder tap

min 4: elevated spider plank

min 5: RDL + cross body bicep curl

 

REST 90 sec

 

3 min row/bike: max distance

 

Cross Fit

 

A. Barbell: Strict Press

 

Find a heavy 2 : 2x5, 2x3, 2x2

 

B. Conditioning

 

IN 5 min : AMRAP 4 min/Rest 1 min

2 TGU(35/26)

4 burpees

6 forward lunges(35.26)

 

Repeat 3 x

 

Rest... then into 

 

For Time

12 TGU (6R/6L)

25 burpees

40 forward KB lunges(35.26)

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