Thursday 10-25-18

Out of difficulties grow miracles.
— Jean De La Bruyere

CROSSFIT

Strength

3 Rounds

6/6x Single Leg Controlled Step Downs from 18-20’’ box

30 sec double unders

60-90 sec rest

Conditioning

10-9-8-7-6-5-4-3-2-1 Reps @ 50/35# DB or KB

Suitcase deadlift

50m farmers carry

Weighted Burpees

50m farmers carry

Accessory

3 Rounds

5x ab wheel

10x GHD hip extensions

10/10x lateral band walks

10/10x bird dogs

Ski Conditioning

1) 3 Rounds

4x Headcutters

4x Burpees

2) 5 Rounds

10x Back Squat @ 50-60% of 1RM

5-4-3-2-1 Renegade Manmakers

30 sec DB squat hold

60 sec bike @ recovery pace

3) 4 Rounds

60 sec row/ski

60 sec rest w/ 10x DB lunges

4) 3 Rounds

60 sec of 5x sit ups + 3x push ups

60 sec plank