Thursday October 19, 2017

03
Apr
Written by admin

Warm-up:

Choose: Bike .5 miles or Run 400m
then
Inch Worm length of gym - 25 Push-ups
Frankenstein Kicks - 25 Sit-ups

High Knees - 25 Jumping Jacks

Butt Kicks - 25 Squats 

 

Strength:
Back Squats
4X4 @ 70%

– rest 30 seconds

3X3 @ 75%

– rest 30 seconds,

3X2 @ 80%

– rest 45 seconds.

 

WOD:
Your Choice~
Run 5k
or 
Row 5k or 2k
or 
Sissy Test
1 Burpee / 10 KB Swings (53/35#)
2 Burpee / 9 KB Swings
3 Burpee / 8 KB Swings

-

-

-
9 Burpee / 2 KB Swings
10 Burpee/ 1 KB Swings

 

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2013-03-03

Posted in Crossfit  
 

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New York 13039
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