QuickFit

40"work 20"rest
3 rounds, 12min
Wall ball
KBPS
Goblet squats
Pushups

finisher:
3 min on row machine.
30" work as hard as possible. 30" slow recover row


CrossFit

Skill / Strength: OH lunges
8x4 (2 each leg). start with lighter weights, if you feel good today go heavier, if not, stay with the weight across. focus on a proper form. groups of 2 or 3.

Conditioning: 12min AMRAP
6 OH lunges
12 WBS
36 DU

Light: 15/20kg - 4/6kg - 90 SU
Rx: 25/40kg - 6/9kg
Advanced: 35/50kg - 9/14kg

by Louie

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