Monday 9.09.19

CrossFit

A. E2OM – x 10 mins
OHS x 2-3

B. 15-12-9-6
Front Squats – Increase Weight Each set
Rest 3 mins between sets

C. 12-9-6 or 6-5-4-3 – Not For Time
Strict Ring Dips
Strict HSPU -Deficit if possible or Use a 5 inch raise to scale

Metcon

A. 20-16-12
DB Reverse Lunges
Push ups on DBs

B. 2-3 Rounds
300m Run Buy in
+
5 Rounds
8 SA KB Thrusters
3 Burpee Pull ups or Burpees
+
10 Burpee Check Out
Rest 3-4 mins

C. 40-75 Sit ups with rotation – opposite Knee to elbow

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