Friday 6-7-19

One small positive thought in the morning can change your whole day
— Zig Ziglan

Crossfit

Interval Weight Training Day!

1) 3 Rounds:

8x Power Clean - increasing weight

4x Burpees

Run 200m

Rest 90 sec

2) 3 Rounds:

12x Barbell Lunges 6/6

50m Sled Push

Rest 60-90 sec

3) 3 Rounds:

10x Kneeling DB curl & Press

10x Dumbbell Bent Over Reverse Fly

5-10x Rower Pike Ups

10/10x Banded Kettlebell Psoas March


Endurance

1) 4 Rounds of the complex:

10x Dumbbell Deadlift

5/5x Dumbbell Reverse Lunges

25m Sled Push

Rest 60-90 sec


2) 5 Rounds:

45 Second Row

15 Second Rest

45 Second Burpees

15 Second Rest

45 Second Plank

15 Second Rest

3) 7 Way Hips!