CrossFit / CrossFit Express

Strength
Split Jerk
1-1-1-1-1-1-1

build up weight. NO FAILS
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Bodybuilding
DB Skull Crushers 4x12
Reverse Lunges 4x10

Conditioning
Every 5 Minutes for 25 Minutes
20/12 Calories on rower/AAB/ski erg Max Effort

Bootcamp

Front Rack Loaded Box Step Ups
4 sets, 8 reps per side

*light to moderate weight, focus on doing the movement as perfect as possible. Use 2 KB.
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3RFT (TC: 12')
240 SU (adv. 90 DU)
14/20 cal row
20 WBS

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Gymnastics/Block 2/W8

Work on kipping and high skilled elements C2
> improve kipping/high skill standards
> strict movements incorporated
> mix of Pulling and Pushing Strength

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