Friday 06-10-2016

9
Aug

Friday 06-10-2016

CrossFit

Warm-up

EMOM in 9 minutes
Minute 1- 100m run
Minute 2- Banded side shuffles 12ft and back
Minute 3- 10 sky divers

Gymnastics
5x
Shoot-Throughs x 5
Hollow Hold x 20 sec

Metcon

(3 Rounds For Time)
15 Calories Rowed
15 Thrusters  (105/75) (95/65) (75/45)
30 DB Lunges  (25/15)(BW)

Accessory
Bicep Curls 3 sets x 20 reps
Chin-Ups 3 sets × 5 reps
Drag Flags 3 sets x 5 reps

CrossFit Core

Warm-up

Partnered 9 minute EMOM:

Min 1: Partnered Wheel barrel Leg drop X 20 sec each/switch

Min 2: Hanging knee raise oblique crunches 10 each side

Min 3: Partnered kneeling WB twist 12 each direction

Lift

Banded Front Squats—9 sets (every 45 sec) x 3 reps @ 70% 1 RM Front Squat

Metcon

For Time:

21,15,9

Overhead Lunges (115/85)(95/65)(65/35)

Hanging Leg Raises

Calories Rowed/Assault Bike

Ab wheel Rollouts

Windshield Wipers/Russian Twists (ea)

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