10/23/2014

Posted: 23rd October 2014 by jruffing27 in Uncategorized
Comments Off on 10/23/2014

Main – CrossFit

View Public Whiteboard

Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Jump Shrugs w/ PVC pipe

15 Alt Lunges

15 KB Swings

Row 250 m

Weightlifting

Deadlift (5,5,5,5,5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

12 KB Deadlift 70/53-in each hand

10 Wall Balls 20/14
Berg softball players use 35 lb KB’s during workout

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups

20-30 Hollow Rocks

20-30 Hip Extensions

Comments are closed.