CrossFit:
2 Rounds:
5min. EMOM:
12/9 Cal Row
immediately into;
5min. EMOM:
10 Deadlifts 225/155
immediately into;
5min. EMOM:
10 Toes-To-Bar
This is 30min. straight. Stay at each station for 5min., then move to the next piece.
Bodywork:
Play the song “Roxanne” by “The Police.” Every time he says the word “Roxanne” in the song — do 1 burpee! Be careful though, he doesn’t always say the full word and sometimes there’s a few back to back. Will bring some serious smiles out today 🙂
https://www.youtube.com/watch?v=3T1c7GkzRQQ
2 Rounds For Time:
50 Shoot Through Complex’s
100 Chair Step-Up’s (L+R= 1)
*You need 2 chairs or 2 benches
https://www.youtube.com/watch?v=O3bs55Satr8
(So you’re doing a push-up, shoot in, dip, shoot out. That’s 1 rep)
Sweat:
For Time:
3 Rounds:
30 OHS with a barbell 45/35
400m Run
immediately into;
2 Rounds:
30 Box Jumps (24/20″)
30 DB Deadlifts 70/50s
immediately into;
3 Rounds:
20 Burpees
20 “A” Squats (to a stack of plates or something 12″)
Da Daily D:
For Time:
10 DB Hang Clean + Jerks (right arm) 45/30lb
10 DB Hang Clean + Jerks (left arm)
10 DB Front Squats with (2) DBs
… Then 9 of all that… Then 8… All the way down to 1.
275/185 Deadlifts
or 15/12 Cal Row
ADV+ is both 🙂