Monday 7-1-19

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.
— Ralph Waldo Emerson

Crossfit

Strength

5 Rounds:

4x Front Squat - increasing weight

25m Kettlebell Front Rack Carry

90 Seconds Rest

Conditioning

13 min AMRAP:

3x Burpee Box Jumps

3x Kettlebell Swings

3x Abmat Situps

200m Run

6x Burpee Box Jumps

6x Kettlebell Swings

6x Abmat Situps

200m Run

9x….

*continue with pattern, increasing 3x reps each round until clock ends

Recovery

2 Minutes Each:

Overhead Wall Stretch

Couch Stretch

Hurdler Stretch

Endurance

1) 4 Rounds:

8x Box Squat - increasing weight, immediately to

5x Kettlebell Sumo Jump Squat

Rest as needed

2) 3 Rounds, each against a 5 min clock:

20x Squat Thrust

20x Kettlebell Swing

20x Box Jump

Max Calorie Row with remaining time

*rest 2 min between rounds


3) 2 Minutes Each:

Jefferson Curls

Hurdler Stretch

Couch Stretch