Wednesday 5-8-19

What would life be like if we had no courage to attempt anything?
— Vincent Van Gogh

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

12x Thrusters

200m Run

Rest 60 sec

2) 3 Rounds:

5/5x Barbell Front Rack Lunges

15/12x Calorie Bike

60 sec Rest

3) 3 Rounds:

30 sec Hollow Hold Flutter Kicks

5/5x Windshield Wipers

5x Dragon Flag

25m/25m Single Arm Overhead Kettlebell Carry

Endurance

1) 5 Rounds DB complex:

6x Suitcase Deadlifts

6x Reverse Lunges

6x Bent Over Row

6x Hang Power Clean

6x Thrusters

Rest ~ 90 sec

2) 15 min continuous movement (not for time, hold steady pace)

15x Calorie Bike

5/5x Renegade Row @ 15#

5x Strict Toes to Bar

20 sec Handstand Hold

20 sec Hollow Hold

Row 250m