September 11, 2019 Josh Rogers

30 rotten scoundrels

Side plankin.

 

 

CROSSFIT

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

A. 3 rounds, each for time:

30 cal assault bike
30 GHD situps
30 OHS (95/65)

*rest 5 min bt rounds

 

CSPORT

A. EMOM x 10 min
odd: 15 thrusters AFAP
even: 10 burpees

B. EMOM x 10 min
odd: 15 body rows
even: 10 box jumps

C. AMRAP in 10 min
10 curl to press- balance on 1 leg, 5 right, 5 left
20 Russian twists
200m run

D. AMRAP in 10 min
Weighted sit ups: 3, 6, 9, 12, 15…
Push up to renegade row: 3, 6, 9, 12, 15….
Cal bike or row: 3, 6, 9, 12, 15….

 

 

Quote of the Day

“The world belongs to the energetic.” – Emerson