Sunday October 22, 2017

09
Apr
Written by admin

Warm-up:
Inch Worm

25 Air Squats

Frankenstein Kicks

25 Push-ups

Butt Kicks

25 Sit-Ups

High Knees

25 Mountain Climbers

 

Strength:
Back Squats

3 X 3 @ 85%

1 X 2 @ 90%

2 X 2 @ 95%

 

WOD:
For Reps~

1 min ME Kettle Bell Swings (32/24kg)

*Rest 1 minute

3 min AMRAP of:

7 Front Squats @ 70% (no racks)

100m Shuttle Run (10m increments)

3 Muscle-Ups

*Rest 1 minute.

1 min ME Kettle Bell Swings (32/24kg)

*Rest 1 minute

3 min AMRAP of:

7 Front Squats @ 70% (no racks)

100m Shuttle Run (10m increments)

3 Muscle-Ups 

*Rest 1 minute

1 min ME Kettle Bell Swings (32/24kg)

 

 

 

2013-04-09

Posted in Crossfit  
 

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