Wednesday 7-10-19

Our greatest glory is not never failing, but in rising up every time we fail.
— Ralph Waldo Emerson

Crossfit

Strength

5 Rounds:

5/5x Bulgarian Split Squat - increasing weight

10/10x Lateral Theraband Walks

Rest as Needed


Conditioning

15 Minute AMRAP:

500m Row

10x Toes to Bar

25x Wall Balls

50x Double Unders (100 single unders)


Recovery

Banded Shoulder

T-Spine Foam Roller

Overhead Wall stretch


Endurance

1) 3 Rounds:

6/6x Weighted Step Ups

6x Box Jumps

60 Second Bike 

60 Second Rest

2) 3 Rounds:

6/6x Alternating Dumbbell Snatch

6x Box Jumps

200m Run

60 Seconds Rest

3) SkiErg relay

Split into two teams and race for max meters in 6-9 minutes