Tuesday, 5/7

CROSSFIT

Weightlifting

Single Leg Back Squats  

8 rep on each leg
immediately into;
8 Single Leg Deadlifts on each leg

REST 60-90sec.

REPEAT for 20min. (4-5 sets)

*Single Leg Squats require your foot to be back on a bench or box. Make sure you break parallel and your knee isn't going too far in front of your toes.

Metcon (AMRAP - Rounds and Reps)

12min. AMRAP:
8 Wall Balls 20/14lb
8 American KB Swings 70/53lb
30 Double Unders

*Add 2 reps to the Wall Balls and KB Swings after every round. Round 2 is 10s, Round 3 is 12s, and so on... The dubs always stay at 30.

SWEAT!

Metcon

0-18min.
4 Rounds:
400m Run Or 500m Row
25 Wall Balls (20/14)

Rest 2min


20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 Double Unders
30 DB Lunges (left+right= 2)
60 Double Unders

Rest 2min

AMRAP: 32-36min
5 Barbell Sit-Ups 45/35lb
8 Barbell Reverse Sit-Ups

*45/30lb. DBs
*Only 1 for the Front Squat ands 2 for the lunges