Friday 5-3-19

Change your life today. Don’t gamble on the future, act now, with out delay.
— Simone de Beauvoir

Crossfit

Strength

4 Rounds:

4x Front Squat - increase weight

20 sec Founder

Rest as needed


Conditioning

“GRACE”

30x Clean and Jerk for time @ 60/40kg

Accessory

3 Rounds:

10/10x Lateral Theraband Steps

50m Kettlebell Front Rack Carry

30/30 sec Single Leg Plank

15/15x Hollow Rocks

Endurance

1) 4 Rounds:

10x Back Squat - increasing weight

10/10x Lateral Band Walks

Rest as needed


2) 20 min AMRAP in teams of two:

30x wall balls

30x Calorie Row

30x Burpees Over Box

30x Calorie Bike

30x Dumbbell Deadlifts

30x Calorie Ski

30x Box Jumps


3) 2 min each:

Hurdler Stretch

Childs Pose

Pigeon