CROSSFIT
***DELOAD WEEK***
STRENGTH:
Within 12:00 complete:
3 Rounds of:
1 Minute Plank Hold
20 GHD Sit-ups/30 Sit Ups
*Rest 1:00 between sets
WOD:
For Time:
Buy In: 50/35 Calorie Row
Then, 3 Rounds Of:
10 Sprints
20 Box Jumps 24/20
20 Wallballs 20/14
Buy Out: 50/35 Calorie Row
SWEATFEST
AMRAP IN 18:00
12 DB Hang Squat Cleans
12 Burpee Box Jump Overs
12 DB Push Jerks
12 Ring Dips
CROSSFIT FOR SPORT
STRENGTH:
Front Squat
5-3-1+
70%-80%-90%
WOD:
AMrAP in 10:00
10 - 20 - 30 - …
Air Squats
Pull Ups
*30 DU/Single Under after each set
