April 18, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning
Flight Simulator (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Finisher
Back Extension (GHD) (1 X Max Reps)
Focus on slow and controlled movements tucking and untucking one vertebrate at a time. Smile through the pain!

ENDURANCE
Brotherly Love (Time)
6 X (300m run or 375m row)
100 slam balls
6 X (300m run or 375m row)
100 air squats
6 X (300m run or 375m row)
100 push-ups
6 X (300m run or 375m row)
100 burpees

One partner works while the other partner rests. Divide the work.
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg

WEIGHTLIFTING
Skill
Snatch Grip Push Press + Snatch Balance (5 x (2+1))
Snatch long pull + tall snatch (5 sets (1+2))
Weightlifting
Snatch High Pull + Hang Snatch (1-1-1-1-1-1-1)
Hang snatch high pull, knee – increasing

BARBELL BASICS

CROSSFIT KIDS