CROSSFIT
*Due to retest week we will not have backwards day with accessory work this week.
STRENGTH:
Establish a 1RM:
Shoulder Press
Push Press
Push Jerk
WOD:
AMRAP in 9:00
15 Walking Lunges
12 Unbroken Kettlebell Swings 55/35
9 Clapping Push Ups
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SWEATFEST
18:00 on the clock
5 Rounds of:
5 Pull Ups/ Ring Rows
10 Push Ups
15 Air Squats/Goblet Squats
Then AMrAP of:
10 Burpees
20 Knee Raises
30 Mountain Climbers
40 Flutter Kicks
Cash Out: 800m Row
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CROSSFIT FOR SPORT
STRENGTH:
Spend 20:00 to establish a 5RM: Power Clean
WOD:
AMRAP in 8:00
5 Hang Power Cleans
6 Front Rack Lunges
15 Slam Balls
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