Thursday 15.2.18
CrossFit
Rear Foot Elevated Split Squat
3 sets of 12 reps per leg
Rest 2 minutes between sets
Tempo heels elevated goblet squats
3 sets of 10 reps @ 3131 tempo
*go heavier than 1.2.18
On a 5 minute clock
100 double unders
AMRAP in remaining time
12 front squats @ 42.5/30kg
4 burpee box jump-overs @ 30/24”
Rest 2 minutes
On a 5 minute clock
20/15 cal AB
AMRAP in remaining time
8 front squats @ 52.5/35kg
4 burpee box jump-overs @ 30/24”
Rest 2 minutes
On a 5 minute clock
25/20 cal row
AMRAP in remaining time
4 front squats @ 60/42.5kg
4 burpee box jump-overs @ 30/24”
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Conditioning
AMRAP 25
10 shoulder to overhead @ 52.5/35kg
10 burpees
10 box jump-overs @ 24/20”
Rest 60 seconds between rounds
Cash out
3 sets
60 second AB for max cals
Rest 2 minutes between sets