Main – CrossFit
Junk yard dog (No Measure)
5 minutes alternating with a partner followed by mobility work
Deadlift (5 @ 60,70 5+ @ 80%)
Metcon (AMRAP – Rounds and Reps)
10 min;
6 HSPU
12 deads 135/85
18 pistols alternating
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Wave the load up as reps go down. Try to increase second go round.
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-ups
30 Kettlebell Swings
30 DB Push Press