Friday, July 22nd 2016

Crossfit

A) 4x200m sprint -easy walk back to start

B)16 min alternating EMOM

1) 3 pullups-6 pushups-9 air squats

2) 20 double unders + 10 kb swings

Rx-Plus

5 pullups-10 pushups-15 air squats, or 3 bar muscle ups-6 pushups-9 air squats, 70/53lb OH kb swings

Metcon class

10 intervals of 90 secs on 90 secs off. Alternating between A) and B)

A) 8 dumbbell thrusters + 6 burpees

B) 20 double unders (or 30 singles) + 10 wallballs