Friday, December 29th 2017

Crossfit

A) Go every 3 minutes for 5 rounds:

10 deficit pushups + 10 weighted good mornings.

B) 3 rounds of 30 secs on 1 min off:

1) bike cals 2) pullups 3) slamballs 4) single arm db push press (50/35lb)

Rx-Plus

70/50lb db

Metcon Class 

60 calorie row

50 lateral hops over paralettes

40 wallballs

30 db hang power clean (35/25lb) + push press

200m farmers carry (53/35lb kbs)

30 db hang power clean + push press

40 wallballs

50 lateral hops

60 calorie row

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