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Thursday 7-10-2014

5
Jul

Thursday 7-10-2014

Warm up to include: EMOM 5 rounds: 8 Med ball V-ups, 8 Wall ball

Bulgarian Split Squat 5 x 8 each leg

Push-up/Weighted Push-up/Rings 5 x ME

WOD
12 Minute Time Cap
4 Rounds
Competition
8 Chest to Bar pullups
8 HSPU
8 KB Swings (#70/#53)
Run 250 Meters
Sport
8 Pull-ups
8 STOH (#135/#83)
8 KB Swings (#70/#53)
Run 250 Meters
Performance
8 Body Rows
8 STOH (#95/#63)
8 KB Swings (#53/#35)
Run 250 Meters

 

Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max

Alternate

Learn/practice KB Swing, Pull-ups.