Monday, August 15th 2016

Crossfit

A) 3×6 back squats @75%+.

In between working sets 5-10 strict toes to bar and 8-10 strict ring rows.

B) 5 rounds: Run 200m-15 kb swings-10 box jump overs

Rx-Plus

70/53lb American kb swings

Metcon class

A) Every 7 minutes for 4 rounds: Run 800m + 30-40 air squats

B) For quality 4 rounds of  10 L-seat db press-40 sec weighted plank