Wednesday 6-12-19

A true friend never gets in your way unless you happen to be going down.
— Arnold H. Glasow

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

12x Shoulder to Overhead

60 Seconds Jump Rope/DU

60 Seconds Rest

2) 3 Rounds:

12x Deadlifts - increasing weight

100m Sprint

Walk back for rest

3) SkiErg Relay 6-9 minutes

Break into teams and race!

Endurance

1) 4 Rounds:

10x Deadlift - increasing weight

3/3x Jump Lunges

Rest as Needed

2) 4 Rounds:

14x Wall Ball

16x Calorie Row

18x Abmat Situps

20x Cross Body Plank Knees to Elbows

30 Seconds Rest

3) 2 Rounds:

5/5x Transverse Step Ups

20 Second Hollow Hold Flutter Kicks

10/10x Landmine Russian Twists

10/10x Single Leg Hip Bridge (from a box)