Crossfit
12 minute alternating EMOM:
1) 2 reps front squat w/3 second pause at bottom of each rep
2) 8-10 db bicep curl to strict press
3) 8-10 empty barbell wide stance good mornings
B) 20 minute AMRAP:
80 double unders-10 heavy alternating db snatches (70/50lb)-Run 400m-12 single arm OH walking lunges
*Switch arms on lunges each consecutive round
Metcon Class
A) 10 pullups
20 toes to bar
30 box jumps
40 wallballs
50 burpees
40 wallballs
30 box jumps
20 toes to bar
10 pullups
B) 3-4 rounds for quality:
1) GHD sit up hold 20-30 seconds 2) 8/side single leg romanian deadlift w/2kbs or dbs 3) 5-10 tempo pushups
