CrossFit
Strength:
Back Squat
5@8 5@9 plus 2 Down Sets (5% Load Drop)
Conditioning:
Performance –
For time:
21-15-9
HSPU
Pullups
V-Ups
Time Cap: 10 Min
Fitness –
For time:
21-15-9
Pike Push-up
Pullups or Ring Rows
V-Ups
Time Cap: 10 Min
Strength
Back Squat
5@8 5@9 Plus 2 Down set (5% load drop)
Push Press
5@8 5@9 Plus 1 Down set (5% load drop)
HS Hold 3 x :45 – 1:00
Weighted Pull-ups 4 x 5 ASAP
Dead Bugs 3x:30
Standing Tea Pots 3×15 (L/R)
GHD Situps 3×15
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