May 4, 2017

May 4, 2017

0

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
Rows, Ball Slams & Push Ups
Row 500m
30 Ball Slams 40/25
30 Push Ups

ENDURANCE
Conditioning: For Time
5k Run

STRONGMAN
Conditioning: For Time
MUCHO GUACAMOLE, Cinco De Mayo celebration!

Cinco cal. bike/rower
Cinco reps from menu
17 rounds
Mexican menu:
Stone/Bag over the shoulder
Tire Flip
Bar/Axle/Log/Stone/Bag/Keg ground to overhead
Bar/Dumbbell bench press
Deadlift
Back squat
Front squat
Bar thruster
Stone/Bag front hold squat
Bear complex
50′ Sled push/pull
(you pick loads, BW on deadlift/squat/bench recommended)
(135/95 bar work recommended)

BODY
DB Step Up/Backs
DB Shoulder Press

DB alternating Snatch
Hollow Body Knee Tucks

Push ups/Spiderman Pushups
Glute Bridges

Lateral Lunge with arm raise
Banded Pull Aparts

**1 min each station – 30 sec transition time. Complete each couplet before moving to next couplet.