Friday 07-08-2016

9
Aug

Friday 07-08-2016

CrossFit

Warm-up

Full Body Foam Roll

Skill

Pull-Ups/Dumbbell Bench Press/Partnered Leg Tosses

Metcon

“Life” & “Fitness”

3 sets for max reps/calories:

60 seconds Row/30 seconds Rest

60 seconds KBS/30 seconds Rest

60 seconds Renegade Rows/30 seconds Res

Accessory

3 sets of:  Flat Bench Flyes x 12/Dragon Flag Negatives x 6/Weighted Plan x 60 seconds

CrossFit Core

Warm-Up

Every 3 minutes x 12 minutes

6 T-Push ups Jumping Jacks

10 Predator Jumping Jacks

14 Russian Twists (total) (35/15)

18 Bar Front Squats

Lift

6 Sets of 3 Front Squats @ 65% 1RM (Tempo: 42X1); RI: 90 sec

Metcon

50 Thrusters for Time (135/95) (115/80) (95/65)

EMOM 5 V-Ups

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