CrossFit:
40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups
Can you finish???
Sweat:
36min to finish…
5 Rounds:
400m Run
20 American Kettlebell Swings (53/35lb.)
14 Pull-Ups
38 reps of “X”
Round 1: Push-Ups
Round 2: DB Lunges (45/25s)
Round 3: DB Push Press (45/25s)
Round 4: DB Lunges (45/25s)
Round 5: Push-Ups
You can also try for DB Bench Press instead of push-ups if you like 🙂
Daily D:
“Density Saturday”
5min. of DB Hip Thrusts
https://www.youtube.com/watch?v=SGZK0YZmEpU
5min. of Flat DB Bench or Floor Press
5min. of Single Arm DB Bent Over Row
*Switching sides every 6-8 reps nonstop
5min. of Single DB Overhead Tricep Extension
https://www.youtube.com/watch?v=UO394dtzKRE
5min. of DB Crossbody Curls
*Switching sides every 5-6 reps nonstop
https://www.youtube.com/watch?v=eWTiLEhQWQI
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– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).