Friday 07-22-2016

9
Aug

Friday 07-22-2016

CrossFit

Lift

Overhead Squats

“Life” & “Fitness”

OH Squat technique, then 3-4 reps every 2 minutes x 16 minutes; build over the 8 sets

Metcon

“Life”

5RFT: Run 400 m/15 Goblet Squats

“Fitness”

“Nancy”:  5RFT: Run 400 m/15 OHS (95/65)

Accessory

Every 2 minutes x 6 minutes:  Single Arm Dumbbell Rox x 10-12 reps each arm @ 2110

CrossFit Core

Warm-Up

Every 3 min x 4 sets:

Squat-Star JJs x 20/Seated L-Sit Leg Lifts x 15/Bridge JJs x 10/Double Unders x 45

Metcon

In teams of 2, complete:

400 m Farmer’s Walk with KB & OH Walk (115/85)(95/65)(65/50), then:

4 Rounds of:

10 Synchronous Strict Full T2B (Comp & Fitness)/25 V-Ups (Life)

20 Synchronous Front Squats (115/85)(95/65)(65/50)

30 Partnered Russian Twists (35/25)(25/15)(15/10)

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