Monday February 11, 2019

 

CrossFit

Complete as many rounds as possible in 30 mins of:
5 Dumbbell Squat Clean and Jerks, 50/35 lbs
Run, 400 m
3 Rope Climbs
20 Wall Balls, 20/14 lbs
Rest 1 min

 

Burn Bootcamp

#23

Warm-up
Horse Stance Punch
High Knee Leg Balance into warrior 3
WOD
1 Box Jumps (L2), Box step ups (L1)
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Inchworm
Rope climbs (L2), Rope climbs from floor using legs (L1)
3 Running Mountain Climber
Inchworm
4 180 Mountain Climbers
Pull-ups (L2), Ring Rows (L1)
5 Donkey Kicks
Frogger
6 Jumping squats
Rope climbs (L2), Rope climbs from floor using legs (L1)

Recovery
PVC Dislocates
Lacrosse ball glutes

 

BurnerĀ 

4 rounds, 1 min per station, of:
Row Calories
Push-up
Toes-to-bar
Plank Hold

Recovery: Scorpions