August 16, 2017 Josh Rogers

150% filthy

Training patios are cool.

 

 

 

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

3 rounds for time:

  • 25 box hops (24/20)
  • 25 jumping pullups
  • 25 KBS (35/26)
  • 25 lunges
  • 25 K2E
  • 25 push presses (45/35)
  • 25 back extensions
  • 25 wall ball shots (20/14)
  • 25 burpees
  • 25 double-unders

 

 

 

CSPORT

A. 5 rounds:
10 ring rows @ 3011 tempo (elevate feet if possible)
10 push ups @ 3011 tempo

400m run or row AFAP

B. 5 rounds:
20 sit ups
30 sec side plank ea. side

200m run or row AFAP

C. 5 rounds:
10 KB OH lunges (5/leg)
30 sec wall sit

400m run or row AFAP

D. 5 rounds:
20 mtn climbers
50 DUs

200m run or row AFAP

 

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