CrossFit:
_
A.) Every 4min. x 4 Rounds:
5 Back Squats (% based below)
10 DB Bent Over Rows
50 Double Unders
8 DB Goblet Lateral Step-Up 53/35lb.
8 Wall Balls 30/20
8 Cal Row
https://www.youtube.com/watch?v=lAYguLT0b6s
*Once you get to the other side of the box, that is 1 rep. 8 total is needed each round.
ADV is 70/53lb. KB
Bodywork:
Just 1 modality today, BUT it is going to be a grinder!
For Time:
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.
Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!
Sweat:
A.) Every 5min. x 25min.
12 30 ft Shuttle Runs
12 Sumo Deadlift High Pulls
12 Burpees
12 DB Thrusters 45/30s
Rest 5min.
B.) 6min. Clock…
1min Plank “Buy In”
immediately into;
30 Russian Twists
30 Reverse Sit-Ups
30 Regular Sit-Ups
Max TTB in remaining time.
Da Daily D:
20min. AMRAP:
10 Alt. DB Snatches 50/35lb.
10 Push-Up
10 Sit-Ups
*At the 5min. mark, switch to DB Power Cleans for 5 reps.
*At the 10min. mark, switch back to normal.
*At the 15min. mark, switch to DB Power Cleans for 5 reps again.
Round 2) 50%
Round 3) 50%
Round 4) 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.