May 8, 2017

CROSSFIT
Strength: Back Squat (5-5-5+)
*65%, 75%, 85%…Last set is for max reps. Based off 90% of your last one rep max (plus 10 pounds)
Conditioning: 3 Rounds For Time
2010 NW Regional Event #1
10 Overhead Squats, 135/95
50 Double Unders

CROSSFIT 101
Conditioning: 8 Rounds
Sled Push Suicides
*Push the sled for 25 yards. Touch and sprint back to the starting line.
Go as heavy as possible. Rest one minute between rounds.
Finisher: No Measure
Amberly’s Awesome Abs
3 or 4 Rounds for Quality:
1) Band Anchored Lying Leg Raises – 15 each leg
2) Russian Twist with Med Ball – 10 each side
3) Med Ball Sit Up – 15