Friday 5-10-19

An effort made for the happiness of others lifts above ourselves.
— Lydia M. Child

Crossfit

Strength

4 Rounds:

5/5x Kettlebell Windmill

5/5x Dumbbell Death March

40 Second Plank Body Saw

90 Second rest


Conditioning

4 Rounds: for time

10x Hang Power Clean (40/30kg)

10x Bar Facing Burpees

10x Calorie Bike

10x Toes to Bar

Recovery

2 Minutes each:

Banded Shoulder

Bretzl

Endurance

1) 8 min AMRAP:

25m sled push

200m run

45 sec plank body saw

-rest 2 min-

8 min AMRAP:

10x calorie bike

10x double KB front squat

10x abmat sit ups

-rest 2 min-

8 min AMRAP:

8x burpees

8x weighted step ups 4/4

8x deadlifts @ 40kg


2) 2 min each:

Foam roll t-spine with KB

Couch

Overhead Wall Stretch