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Thursday, December 12th

CROSSFIT

WOD:

30 Alternating Pistol Squats

30 Sit Ups

30 Slam Balls 30/20

30 Sit Ups

30 Walking Lunges

30 Sit Ups


STRENGTH: 

10-8-6-4-2:Bench Press

After each set:

12 Lateral Box Step Ups (6 each leg)

12 Waiter Squats (6 each leg)

:30 Plank

SWEATFEST


For Time:

25 Sprints (10m)

50 Wall Balls

75 Double Unders/150 Single Unders

Row 1,000m

75 Double Unders/ 150 Single Unders

50 Wall Balls

25 Sprints (10m)

CROSSFIT FOR SPORT

STRENGTH:

*Establish a heavy single:

Bench Press


WOD: 

For Time:

100 Double

15 Toes - 2 - Bar/Knee Raises

15 Push Press

80 DU/SU

15 T2B/ Knee Raises

15 Push Press

60 DU/SU

15 T2B/ Knee Raises

15 Push Press

40 DU/SU

15 T2B/Knee Raises

15 Push Press

20 DU/SU

15 T2B

15 Push Press



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