Toes on the nose.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. EMOM for 12 min:
min 1-3: 4 snatches TnG
min 4-6: 3 snatches TnG
min 7-9: 2 snatches TnG
min 10-12: 1 snatch
B. 3 rounds, each for time:
500m row (sub 1:50/2:10)
25 wall ball shots (20/14)
*rest 3 min bt rounds
CSPORT
A. 10 min clock
4 min bike or row
3 min walking lunges
2 min plank
1 min burpees
4 min bike or row
3 min walking lunges
2 min plank
1 min burpees
B. AMRAP in 15 min
Block run buy in
+
AMRAP with time remaining
40 Air Squats
30 Sit ups
20 Push ups
100m run
C. 3 sets:
15 Curls
15 Ab wheels
D. 3 sets:
10 SA rows per arm
15 side bends per side