Friday, 8/16

CROSSFIT

Weightlifting

Strict Press (Recovery (Week 4 of 4))

5 x 40%
5 x 50%
5 x 50%
5 x 60%

* Today we are doing strict press from the FLOOR. It's super light and it will give you a little extra work :)

*ALSO, in between each set you will do 1min. of your choice:
1.) Double Unders
2.) Lateral DB Raises

Metcon

Lucifer (Time)

20min. to finish...
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s
200m Run

* Challenge a friend on the gram today … You can do this bad boy anywhere.

Accessory Work

Metcon (No Measure)

Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)

SWEAT!

Metcon (Time)

35 min to finish...

60 Cal Row

30-20-10
Wall Balls (20/14lb.)
Box Jumps (24/20")
Air Squats

800m Run

10-20-30
Wall Balls (20/14lb.)
American Kettlebell Swings (70/53lb.)
Air Squats

60/45 Cal Bike

*no rest between sections


Freddy HansenComment