December 1, 2016

CROSSFIT 101
Conditioning: For Time
Overhead Lunges and Burpees
5 Rounds:
50 Ft Overhead Walking Lunge With Plate 45/25
21 Burpees

STRONGMAN
Conditioning: AMRAP
Three athlete teams:
100M overhead carry.
Stone/sandbag front hold.
Pull up/Push up/Sit up.

ENDURANCE
5 x 800 (5 Rounds for time)
5 Rounds:
800m Run
1:1 Rest

Body
Supersets x 10:00 each block – increasing weights with good form – 4×10

a1 Goblet Squats
a2 Pallof Press R & L

b1 DB RDL
b2 Plank Climbers

c1 Bulgarian Split Squat R & L
c2 Lying Knees to Elbow