Thursday, December 19th

CROSSFIT

STRENGTH:

4 Rounds, Not for Time:

50 Flutter Kicks (each leg)

18 Banded Good Mornings

15 GHD Sit Ups/Leg Raises using Rig

12 Glute Bridges

WOD:

3 Rounds For Time

10 Sprints(10m)

20 Sumo Deadlift High Pull with KB 70/55

30 Sit Ups

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SWEATFEST

AMRAP 5:

Buy-In: 700 Meter Row

10 MedBall Squat Cleans

25 Skater Slides

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

8 MedBall Squat Cleans

25 Walking Lunges

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

6 MedBall Squat Cleans

25 DB Push Press

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CROSSFIT FOR SPORT

STRENGTH:

Bench Press

5-5-5+

60%-65%-70%

WOD:

AMRAP in 12:00

5 Wall Walks

10 Deadlifts (40% of your 1RM)

15 Hand Release Push Ups

20 OH Walking Lunges with plate