Friday 5-24-19

Opportunity is missed by people because it is dressed in overalls and looks like work.
— Thomas Edison

Crossfit

Strength

5 Rounds:

5x Strict Pull Ups

7x Strict Dips (rings or bar)

9x Hand Release Push Ups

Rest as needed


Conditioning

EMOM for 20 Minutes:

Min 1: 12/9x Calorie Bike

Min 2: 10x Double Kettlebell Front Squat

Min 3: 5/5x Dumbbell Snatch

Min 4: 30 Second Plank Body Saw

Recovery

1-2 Minutes Each:

Banded Shoulder

PVC Sots Press


Endurance

1) In Teams of 2:

20 Min AMRAP:

1500m Row

100x Walking Lunges

80x Kettlebell Swings

60x Calorie Bike

40x Deadlifts (50/35kg)

20x Bar Facing Burpees

*one partner works/one partner rests

2) Recovery, 2 min each:

Foam Roll Back

T-spine Smash

Overhead Wall Stretch