Friday 5-31-19

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.
— Pele

Crossfit

Strength

Ring Dip Progressions

-Ring Hold

-Ring Dip Negative (assisted)

-Ring Dip Negative (unassisted)

-Ring Dip Hold in bottom

-Ring Dip Full ROM

Conditioning

18 Minute AMRAP:

Sled Push 25m

20x Kettlebell Swings

10x Dumbbell Box Step Overs

20x Wall Balls

10x Calorie Bike or Ski

Recovery

2 min each:

Banded Anterior Hip Capsule

Banded Posterior Hip Capsule

Banded Pigeon

Endurance

1) 4 Rounds:

10x Front Squat - Increasing Weight

30 sec Banded Frog Reverse Hyper

Rest as needed

2) 5 Rounds, each against 3 min clock:

15/12x Calorie Bike, then AMRAP with remaining time:

10x Weighted Step Ups

10x Jump Squats

50m Kettlebell Front Rack Carry

*rest 1 min between rounds

3) 1-2 min each:

Wall Slides

Couch

Pigeon