Wednesday 5-1-19

Nobody who ever gave his best regretted it.
— George Halas

Crossfit

Conditioning

3 Rounds:

400m Run

20x Calorie Ski

10/10x Alternating Weighted Step Ups

20x Abmat Sit Ups

20x Kettlebell Swings

20x Dumbbell Curl and Push Press (15/10#)

20x Med Ball Cleans

*25 min time cap


Accessory

2 Rounds:

10x Wall Slides

10x PVC Pass Throughs

10/10x Banded Shoulder External Rotation - slow & controlled

Downward Facing Dog

Endurance

1) 3 Rounds:

6/6x Dumbbell Snatch

3x Burpees

300m Row

90 Seconds Rest

2) 3 Rounds:

6/6x Weighted Walking Lunges

3/3x Jumping Lunges

10x Shuttle Sprints or 200m Run

60 Seconds Rest

3) 3 Rounds:

5/5x Floor Wipers

30 Second Plank March

30 Second Hollow Hold

10x Good Mornings