Monday 5-13-19

The key to success is to start before you are ready
— Marie Forleo

Crossfit

Strength

10-8-6-4-2 reps

Front Squat - increasing weight

GHD Sit Ups (loaded w/ MB if possible)

Conditioning

5 Rounds:

30 seconds Row Max Calories

30 seconds Rest

-2 min rest-

5 Rounds:

30 seconds Box Jumps

30 seconds Rest

-2 min rest-

5 Rounds:

30 seconds Burpee Pull Ups

30 seconds rest

Recovery

2 Minutes Each:

Couch

Childs pose

Endurance

1) 4 Rounds:

10/10x Bulgarian Split Squat

10x Banded Hip Bridge - load with Kettlebell/Dumbbell

Rest as Needed

2) 18 min AMRAP in teams of 2:

3-6-9-12-15-18-21… etc

Goblet Squats

Burpees

Kettlebell Swings

*P1 does 3+3, then P2 does 3+3, and continue alternating full rounds going up the rep scheme until time ends.

3) 2 Minutes Each:

Couch

T-Spine Smash with Kettlebell on foam roller