September 5, 2019 Josh Rogers

Back on the boat

Session4 is here… maybe time for an upgrade?

 

 

CROSSFIT

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

A. bar muscle-up practice 15 min

B. 3 rounds for time:

40 cal row
50 KB goblet squat (53/35)
60ft handstand walk

 

 

CSPORT

A. :40 on/ :20 off x 4 rounds
Battle rope
Box jumps
Burpees

B. :40 on/ :20 off x 4 rounds
Plank
Wtd. sit ups
Lunges

C. AMRAP in 12 min
200m run
10 DB front squats
200m row
10 DB push press

D. 10-1
KBS
Push up to renegade rows

 

 

 

 

Quote of the Day

“Do not pray for an easy life, pray for the strength to endure a difficult one.” – Bruce Lee