Monday September 11, 2017

CrossFit

Complete as many rounds as possible in 20:01 of:
9 Pull-ups
11 Wall Balls
9 Ring Dips
11 Burpees
9 Rope Climbs
11 Kettlebell Swing (American)s, 32/24 kg
9 Toes-to-bars
11 Box Jumps, 30/24 in
9 Row Calories
11 Handstand Push-ups

 

Burn Bootcamp

#5

Warm-up: Seal Jacks
High Knee Leg Balance into warrior 3

1 Running Mountain Climber
Turkish Get-ups
2 Jumping squats
PVC Good mornings
3 Side to side high Knees
Wood chop into low position
4 Break dancer kicks
Crunchy Frog
5 Burpees
L-hang
6 Shuttle Run
Turkish Get-ups

Recovery: Spiderman
Pigeon Stretch