CROSSFIT
***DELOAD WEEK***
WOD:
4 Rounds For TIme
2 Rope Climbs
8 DB Box Step Ups and Over (24”/20”) 50/35
10 Single Arm DB Shoulder - 2 - OH
STRENGTH:
Every :30 for 8:00
1-10 Toes-To-Bar
Rest 3:00
Everyone :30 for 8:00
1-10 Handstand Push Ups
*Time domain has increased by 1:00 from the following week.
*We are working on increasing the work capacity for both movements.
SWEATFEST
Buy-In: 1,600m Row
21-15-9:
HEAVY KB Deadlifts
Step Up and Overs
Push Ups
Cash-Out: 1,600m Row
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
5-3-1+
70%-80%-90%
WOD:
“Christine”
3 Rounds for Time:
Row 500m
12 Bodyweight Deadlifts (lighter as needed)
21 Box Jumps
