CROSSFIT
STRENGTH:
Gymnastic Work:
EMOMx 10:00
Even: Unbroken Toes - To - Bar/Knee Raises
Odd: Handstand Push Ups (Strict or Kip)
*Goal - Pick a number you can stay consistent with. Not for score. Practice quality reps.
WOD:
4 Rounds:
200m Row
8 Chest - To - Bar Pull Ups
200m Row
12 DB Power Snatches 50/35
SWEATFEST
21-15-9:
Wallballs
Pull ups
Thrusters
Skater Steps
Kettlebell Swings
CROSSFIT FOR SPORT
STRENGTH:
Front Squat
3 @ 60%
3 @ 65%
3+ @ 70%
WOD:
21-15-9-6-3
Sumo Deadlift High Pulls w/ KB
Burpees Over KB
Wall Balls
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