Thursday, June 23rd 2016

Crossfit

A) Regionals 2016 Event 3: 104 wallballs (20/14lb to 10ft target)-52 pullups

*12 minute time cap

B) Every 75 seconds for 12 rounds

1) 10 weighted barbell good mornings 2) 10 db strict press 3) 7 weighted step ups/leg

Rx-Plus

Time-cap at regionals was 6 minutes, so aim to finish close to that

Metcon class

A) 8x100m hill sprint.

*After odd numbered hill sprints do 10-15 kb swings. After even numbered hill sprints do 10-15 goblet squats.