Thursday, May 19th 2016

Crossfit

A) 5x500m row. Alternate with a partner. About 90-95% effort

B)Every 75 seconds for 12 rounds rotate through

1) 8 single arm db bent over row/side

2) 6-8 db weighted step ups/leg

3) 8 reps floor press

Rx-Plus

A) Aim for sub 1:45, women aim for sub 1:58

Metcon class

5 rounds:

40 double unders- 30 air squats-15 burpee box jumps-run 200m

*Rest 2 minutes between rounds