Wednesday January 2, 2019

 

CrossFit

A) Athletic Level Test

Deadlift : 1 Rep Max
Record your best Deadlift 1 rep max lift.

B) 3 rounds for time of:
10 Deadlifts, 275/185 lbs (* use roughly 80% of 1RM)
50 Double Unders

 

Burn Bootcamp

#39

Warm-up
Guinness Burpees
Bridge

1 Sledge Strikes
Running Mountain Climber
2 Wallballs
Seal Jacks
3 Squat & Reach High
Plank dumbbell rows (L2), Dumbbell rows (L1)
4 L-hang
Crab walk
5 Donkey Kicks
Lunges
6 Sledge Strikes
Sit-ups

Recovery
Couch stretch
Foam roll IT band

 

Burner

3 Round Circuit (FGB style) for reps
Row
Push Press
Box Jump
SDHP
Wallball
Rest

Recovery: Iron Cross