Wednesday 7-17-19

Crossfit

Strength

Work to heavy hang squat clean single or double

Conditioning

4 Rounds: 3 Minute AMRAP / 1 Minute Rest

3x Hang Squat Clean (60/40kg)

6x Box Jumps

9x Push Ups

Recovery

2 Rounds:

Overhead Wall Stretch

15/15x Single Leg Glute Bridge

Endurance

1) 4 Rounds:

10x Dumbbell Bench Press

10x Aussie rows

Rest as needed

2) EMOM 20 min:

Min 1: 100m Run

Min 2: 25m Overhead Walking Lunges

Min 3: 20x Kettlebell Swings

Min 4: 12x Torpedo Thrusters

Min 5: 100m SkiErg

3) 2 Minutes Each:

Couch

Hurdler Stretch

Childs Pose