Thursday, December 12th 2019

Crossfit

Upper body strength/skill/endurance work
4 rounds for quality:
2-3 rope climbs
Rest 30-45 seconds
10 db push press (40-50lb/30-35lb) + 100ft staggered overhead carry + 10 double overhead lunges
Rest 30-45 seconds
3 sets of 1 wall walk + 6-10 shoulder taps. Then 16/12 cal assault/echo bike
Rest 2 minutes.
*For staggered overhead carry 1 db is in front rack and one locked out overhead. Switch arms at 50ft.
*If using airdyne do 18/14 cals. Try to use a bike with arms

*35 minute time cap

Rx-Plus
1 legless rope climb + 2 rope climbs w/legs

Metcon Class

A) For time:
15-10-5
burpee tuck jump-pullup
Rest 3-5 minutes
B) 30-20-10
single arm kb thrusters (half reps on each arm)-box jumps
Rest 3-5 minutes
C) 15-10-5
kb box step overs(1×53/35lb)-hand release pushup-3x double unders

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