July 17, 2017

CROSSFIT
Strength: Deadlift (6×3)
Every 2 minutes for 12 minutes perform 3 deadlifts.
*3 seconds eccentric (negative) each rep, no dropping the bar from the hips!
*Increasing but keep good form.
Conditioning: For Time
21-15-9
Deadlift 185/135
*Assault bike calories
*RX+ 27-21-15-9

CROSSFIT 101
Conditioning: AMRAP x 12:00
Bubbles
10 Burpees
25 Double Unders
Finisher: No Measure
3-4 Rounds
20 Russian Twists (10 each side)
15 Med Ball Sit Ups
10 Strict Hanging Knee Raises
10 Weighted Side Bends (each side)