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
Class wod
A. 175
B. 23:18