Friday 7-19-19

First we make our habits, then our habits make us.
— John Dryden

Crossfit

Strength

5 Rounds:

12x Kettlebell Bench Press

Rope Climb

Rest as Needed


Conditioning

15-12-9-6-3

Front Squat - increasing weight each set

Box Jump

150m Row

Recovery

2 Minutes Each:

Anterior Hip Capsule

Jefferson Curls

Childs Pose


Endurance

1) 3 Rounds: 

12x Deadlifts

200m Run

60 Second Rest

2) 3 Rounds:

10x Burpee Box Jumps

300m Row

60 Second Rest

3) 3 Rounds:

5x Ab Wheel

30/30 Second Side Plank

15x Kettlebell or Dumbbell Weighted Hip Bridge

10x V-ups