Friday, July 8 2016.

Friday, July 8 2016.

 

CROSSFIT

Day NINETEEN.

 

STRENGTH - Front Squat

-7x3. Start @ 75%, increase weight every set.

 

WOD - Alt. EMOM 25

1 - 8 Bulgarian Split Squats *Each leg. https://www.youtube.com/watch?v=3dDOWcEvKA8

2 - 10 Ring/Box Dips

3 - 12 Bent Over Rows

4 - 5 Wall Walks / Max Effort HS Walk

5 - Rest

 

 

 

 

 

BOOT CAMP

Day SIX.

 

SKILL -

Box Jumps/Step-Ups

MedBall Clean

 

WOD - 4 Rounds for time

6 Laps

9 Box Jumps / Step-Ups

12 Pushups

15 MedBall Cleans