Saturday, July 9th 2016

July 8, 2016 Lisa General

Crossfit

Part 1:

4 x 5 Overhead Squat @50-60% of 1RM

Then: Partner WOD

1. 4 x 1min Backsquat @50% of 1RM

2.4 x 1min Side Plank hold/Leg Abduction

3. 4 x 1min Ball Slams

Then: Partner MINI-WOD(I Go then You Go)

3 x 1Min Burpee Ball Toss w/o Push-ups.

METCON

Part 1:

1. 4 X 1min Overhead Reverse Lunge w/plate(25/45)

2. 4 X 40M Waiter’s Walk

3. 4 X 1min Squat Jumps w/plate

Part 2:

1. 4 X 100m Hill Climb

2. 4 X 20 DB swings(15/30)