May 9, 2019

CROSSFIT
Rest Day!

SWEAT
Gymnastics
For 5-10 mins go over different modifications for pistols. Bench, med ball, rig, bands plates and weights
Pistols Tabata (Lowest round)
20 secs work
10 secs rest
for 8 rounds
Metcon
Pork Chops and Applesauce (Time)
For Time:

10 Med ball cleans(20/14)
1 Burpee over the ball
9 Med ball cleans
2 Burpee over the ball
8 Med ball cleans
3 Burpee over the ball
7 Med ball cleans
4 Burpee over the ball
6 Med ball cleans
5 Burpee over the ball
5 Med ball cleans
6 Burpee over the ball
4 Med ball cleans
7 Burpee over the ball
3 Med ball cleans
8 Burpee over the ball
2 Med ball cleans
9 Burpee over the ball
1 Med ball clean
10 Burpee over the ball
Tabata Assault Bike (Calories)
8 Rounds
20 seconds work
10 seconds rest

ENDURANCE
Mini Speedy Murph (2 Rounds for time)
2 individual rounds:
400m run
25 pull-ups
50 push-ups
75 air squats
400m run
RX+ = with a 20# vest
Rest 4-6 minutes between rounds.

WEIGHTLIFTING
Power Snatch (60% x 2, 70% x 2, 80% 2×2)
1 Power Clean + 2 Jerks (Work to heavy complex)

BARBELL BASICS

CROSSFIT KIDS