CROSSFIT
WOD:
EMOM x 10:00
8 Slam Ball 30/20
16 Air Squats
*Complete both movements in the minute.
STRENGTH:
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs
20 Weighted Box Step Ups (KB, DB, Med Ball)
20 GHD Sit Ups/Weighted Sit Ups
SWEATFEST
AMRAP IN 15:00
5-10-15-20 etc.
G2O w/plate
OHWL w/plate
10m Sprints
Calorie Row
CROSSFIT FOR SPORT
STRENGTH:
Shoulder Press
5-5-5+
60%-65%-70% of 1RM
WOD:
21-15-9 reps of:
Sumo Deadlift High Pull
Lateral Bar Hop Burpees
Kettlebell Swings
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