Comp4 is here.
CROSSFIT
S&P Cycle: squat – pull – press – ACS – off
A.. 5 rounds for time:
21 pushups
18 SA KB snatch (53/35, 9 per side)
15 burpees
12 cal row
B. 2 rounds (choose weights that are just barely light enough to get the first round unbroken)
25 DB curls
25 skull crushers
25 lateral raises
CSPORT
A. 3 sets:
15 skull crushers
15 SA DB rows each side
:30 side plank per side, add weight
B. 3 sets:
15 RDL
15 banded hamstring curls
:60 plank
C. For time:
Block run
50 sit ups
50 lunges- 25 per leg
50 push ups
50 lunges
50 sit ups
Block run
Quote of the Day
“The world belongs to the energetic.” – Emerson