Wednesday 7-11-18: Crossfit and Endurance Workouts

Every great story on the planet happened when someone decided not to give up, but kept going no matter what.
— Spryte Loriano

Crossfit

Strength


1. 6 rounds
5 Deadlift (inc. wt)
5 hanging leg raise

WOD

2. 15 min amrap
8 Pushups
10 cal ski
12 box jump
14 goblet squat
16 ball slam

3. squat on wall stretch
Banded hamstring stretch

Endurance

Strength

1. 5 rounds
5 deadlift
30 sec plank

 

WOD

2. 24 min running clock:

0-8 min complete

4 rounds
10 db snatch each side
10 knee to elbow

8-16 min

4 rounds
10 pushup
10 box jump

16-24 min

4 rounds
10 kb swing
10 ball slam