Tuesday 11.12.18
CrossFit
3 sets
A1. Bench press
10 reps
Rest 30 seconds
A2. Pendlay row
10 reps
Rest 30 seconds
A3. Strict supinated grip pull ups
5 reps
Rest 1 minute between sets
Every 4 minutes for 20 minutes (5 total sets)
600/500m row
10 shoulder to overhead @ 35/25kg
8 box jumps @ 30/24”
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Conditioning
Every 4 minutes for 20 minutes (5 sets) 9 box-facing burpee box jump-overs @ 24/20" 12 front squats @ 42.5/30kg 20/15 cal AB Rest 5 minutes
Every 4 minutes for 20 minutes (5 total sets) 600/500m row 20 lunges with plate overhead @ 20/15kg 10 box jumps @ 30/24”