July 10, 2017

CROSSFIT
Strength: Pause Back Squat (5×3)
*Every 2 min for 10 minutes perform 3 pause back squats at 80%.
*2-second pause
Conditioning: For Time
50 Russian KB Swings 70/53
10 Push-ups
40 Russian KB Swings
20 Push-ups
30 Russian KB Swings
30 Push-ups
20 Russian KB Swings
40 Push-ups
10 Russian KB Swings
50 Push-ups

CROSSFIT 101
Conditioning: For Time
Dumbbell 15.5
27-21-15-9
Row for Calories
DB Thrusters 35/20
Core Finisher: No Measure
3-4 Rounds
30 Russian Twists Med Ball
20 Med Ball Sit Ups
10 V Ups