Wednesday July 10, 2019

 

CrossFit

4 rounds for time of:
Run, 600 m
100 Double Unders
Dumbbell Farmers Carry, 50/35 lbs, 200 m
25 Pull-ups

 

Bootcamp

#38

Warm-up
Row
Down dog into up dog
WOD
1 Russian Kettlebell Swings
Jumping alternating lunges
2 180 Mountain Climbers
PVC Good mornings
3 Side to side high Knees
Hollow Rock
4 Wallballs
Bird Dog
5 Tuck Jumps
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Skaters
Bicycles
Recovery
Down dog into up dog
Foam roll low back

 

Burner

20 min amrap:
100 Double Unders
10 Overhead Squats
10 Pull-ups
10 Ring Dips

Recovery: Foam roll lats