Thursday 22.11.18

CrossFit

3 sets

A1. Back-racked reverse lunges

10 reps per leg

Rest 30 seconds

A2. 60 seconds AMRAP squat jumps @ 20/15kg

*Focus on jumping as high as you can

Rest 3 minutes between sets

3 sets

Tempo alternating KB Cossack squat

6 reps @ 3333 tempo

Rest 90 seconds between sets

AMRAP 12

12/9 cal AB

16 front-racked lunges @ 52.5/35kg

8 front squats

3 wall walks

------------------------

Conditioning

Every 5 minutes for 35 minutes (7 sets)

20/15 cal AB or 500/400m Row

4 burpees over the bar

10 hang power clean @ 52.5/35kg

10 shoulder to overhead

4 burpees over the bar

*rotate AB/Row each round

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