Friday 5-17-19

We can only know that we know nothing. And that is the highest degree of human wisdom.
— Leo Tolstoy

Crossfit

Strength

4 Rounds:

5/5x Front Rack Reverse Lunges

10/10x Lateral Band Walks

Rest as Needed

Conditioning

4 Rounds:

40 sec on/20 sec off for max reps:

  • Row

  • Kneeling Slasher to Halo

  • Alternating Dumbbell Snatches

  • Russian Twists

  • Weighted Step Ups

Endurance

1) 5 Rounds:

7/7x Single Arm Dumbbell Overhead Walking Lunges

1x Rope Climb or 5x Ring Row

Rest as Needed

2) 15 Minute EMOM:

Min 1: 150m Row

Min 2: 30 second Hollow Rocks

Min 3: 5/5x Single Arm Alternating Kettlebell Thrusters (hold 2 kettlebells in a front rack, squat with both then only 1 arm press at a time)

3) 2 Rounds:

5/5x Single Leg Kettlebell RDL

5/5x Cossack Squats

5/5x Single Arm Bent Over Row