June 16, 2017

CROSSFIT
Strength: Deadlift 4×7
Every 2 minutes for 8 minutes perform 7 deadlifts @65-70% 1RM
*Same weight across.
*Control the bar down with each rep – no drops.
Conditioning: 6 Rounds for reps
Calorie Row
0:40 on, 1:20 off
*Like last week, all-out effort each round.

CROSSFIT 101
Conditioning: 3 Rounds For Time
35 Box Jumps 24/20
25 Kettlebell Swings 53/35
15 Toes To Bar
*Scale to Knees to Elbows or Hanging Knee Raises
Finisher: No Measure
Upper Body Finisher
3-4 Rounds
10 Diamond Push Ups (scale to knees)
15 Banded Triceps Pull Down
10 Plank Ups