Tuesday 10.12.19

CrossFit

A. E2OM – 10 mins
1 Power Clean – Increase weight each set
B 3-4 Rounds – 3 mins cap each round
15 C2B Pull ups
15 Thrusters 55-95# – Should be UB every round
15 Burpees
15/10 Cal Row
Rest 3 mins

Or B – 30 mins Pull up skill work

Metcon

A. 40m DB Walking Lunge
+
20-15-10-5
Ring Rows
Dual DB Thrusters

B. 45 secs Flutter Kicks
Rest 15 secs
45 secs Hip Raises
Rest 15 secs
45 secs Russian Twists
Rest 15 secs
45 secs Sit ups
Rest 15 secs

C. 3-5 Rounds
12 Cals Ski
20 Swings
12 Cals AD
Rest 90 secs

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