2112019_Wednesday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

2 Rounds

2 laps in field/100 jumping Jacks

10 Burpees

10 Pike Press

10 Lunges

Stretching and mobility

7 : Push Press (7 x 8)

– Light sets – more reps

– Work your way up from a 50% to a max of 65%

– Do as many sets at a moderately heavy weight

Metcon (Time)

4 RFT – 14 min Time cap

400 mtr Run

50 DU (150 SU)

20 Sit-Ups

5 HSPU

COT: Metcon (No Measure)

Cash Out

STATIC HOLD CHALLENGE

(30 Seconds on 10 seconds off x 2/3 sets TOTAL)

Up Plank

L Side Plank

R Side Plank

Hollow Hold

Squat hold

L Side Lunge Hold

R Side Lunge hold

By | 2019-11-19T21:01:12+00:00 November 19th, 2019|Fitness|0 Comments

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