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Thursday, February 20th

February 20, 2020

Velocity

 

60 sec on: 15 rest 

(go through 4 times)

 

min 1: weighted reverse lunge with single leg DL (left)

min 2: bicep curl to press

min 3: weighted reverse lunge with single leg DL (right) 

min 4: row or bike

min 5: plank with alt knee taps

min 6:  weighted OH high knees

 

CrossFit

 

A: Strength( 25 min )

i. Thruster Ladder

easy/light: 2x8

moderate: 2x6

moderate to heavy, but doable : 2x5

 

ii. Wall Sits:

4x45 sec (weight optional)

rest 30 sec in between each round

 

iii. 2 x 12  weighted walking lunges (12R/12/L)

 

B. Conditioning:

AMRAP 6 

15 ring rows

15 ab mat sit ups

 

 

 

 

 

 

 

 

 

 

 

 

 

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