Thursday, December 13, 2018

CrossFit

Strength
Romanian Deadlift [Video]
GHD Sit-up [Video]

EMOM for 10 Minutes:
Minute 1: 10 Dumbbell Single Leg RDL (5R/5L)
Minute 2: 10 GHD Sit-ups

Conditioning
4 Rounds For Time:
• Dumbbell Farmer’s Carry, 6 Turf Lengths (#50/35)
• 20 Hand Release Push-ups
• 20 Ring Rows

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Bootcamp

4 min
500m Row
Then AMRAP Hate Makers

Rest 1 minute

4 min
500m Row
Then AMRAP KBS

Rest 1 Minute

4 min
500m Row
Then AMRAP Sit ups

Rest 1 min

4 min
500m row
Then AMRAP KBS

Cashout:
:45/15
Toe reachers
Plank hip dips (R)
Plank hip dips (L)
Heel reachers