28 Nov 2017 Tuesday
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November 28, 2017 Josh Rogers

abdominable

Sticky Post By On November 28, 2017 With 4 Comments

 

Rain + burpees.

 

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. thruster: 1RM

B. 3 rounds for time:

  • 500m row
  • 50 Abmat situps
  • 400m run

 

 

CSPORT

A. Complete 1 round every 4 min

  • 400m Row
  • 15 Burpees

*rest the remainder of time; x 3 sets

B. Complete 1 round every 4 min

  • 200m Run
  • 20 Wall Balls
  • 15 Box Jumps

*rest the remainder of time; x 3 sets

C. AMRAP in 12 min

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

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