Friday 6-14-19

You cannot shake hands with a clenched fist.
— Indria Gandhi

Crossfit

Strength

4 Rounds:

8/8x Half Kneeling Arnold Press - increasing weight

4/4x 3 point Dumbbell Row

Rest as Needed

Conditioning

In teams of 2:

3-6-9-12-15

Thrusters

Burpees Over Bar

*p1 does 3+3, then p2 does 3+3, etc until both partners finish 15+15

Immediately into..

2000m row

*partners split work anyway on one rower

Endurance

1) 4 Rounds:

12x Back Squat

12/12x Single Leg Hip Extension

Rest as needed

2) 25-20-15-10-5

Squat Thrust

KB Swing

Double Unders

*After each set run 200m

3) 7 way hips