Monday February 4, 2018

 

CrossFit

For time:
Run, 1000 m
10 Clean & Jerks, pick load
50 Wall Balls, 20/14 lbs
10 Rope Climbs
Run, 1000 m

 

Burn Bootcamp

#18

Warm-up
Jump Rope (L1), Double Unders (L2)
Down dog into up dog

1 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Seal Jacks
Burpees
3 Row
Dip bar hold (L1), Ring hold (L2)
4 Tuck Jumps
L-sit bar or rings
5 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Jump Rope (L1), Double Unders (L2)
Dip bar hold (L1), Ring hold (L2)

Recovery
Foam roll calves
Couch stretch

 

Burner 

20 min amrap:
Row 12 calories
10 Hang Dumbbell Clean & Jerk
8 Toes to Bar

Recovery: Pigeon Stretch