November 10, 2017 Josh Rogers

target practice

10k things.

 

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. bench press: 10-8-6-4; rest as needed

B.  4 rounds, each for time:

  • 15 cal assault bike
  • 20 unbroken pushups
  • 25 unbroken KBS (53/35)

*rest 4-5 min bt rounds

*if you can’t hit the unbroken goals, just do as many as you can unbroken and then move on – so no more than one attempt.

 

 

CSPORT

A. AMRAP in 4 min:
burpees: 1, 2, 3, 4, 5,…. (+1)
lunges: 2, 4, 6, 8, 10… (+2)

B. 15, 12, 9, 6, 3:
strict press
push ups
renegade rows each arm

C. 15, 12, 9, 6, 3:
KBS
ab wheels

D. 15, 12, 9, 6, 3:
knees 2 elbows
200m row each round

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