Wednesday 5-22-19

In any given moment you have two options: to step forward into growth or to step back into safety.
— Abraham Maslow

Crossfit

Strength

4 Rounds:

5/5x Bulgarian Split Squat - increasing weight

5/5x Single Arm Dumbbell Row - increasing weight

Rest as needed

Conditioning

11 Min AMRAP:

11x Thrusters (35/25kg)

22x Calorie Row

33x Kettlebell Swings (20/12kg)

Recovery

2 Rounds:

5x Dragon Flag

10x Rower Pike Ups

5x Shoulder Scarecrow

10x Bird dogs

Endurance

1) 4 Rounds:

10x Dumbbell Bench Press

10x Aussie Row

Rest as needed

2) 15 min AMRAP:

30x Calorie Row

30x Wall Balls

30x Alternating Dumbbell Snatch (15/15)

3) 2 Rounds:

5x Jefferson Curls

5/5x Kneeling Slasher to Halo

20x Hollow Rocks