January 24, 2019 Josh Rogers

Chip on thru to the other side..

 

CROSSFIT

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

A. Accessory Work 3-4 sets

Weighted Glute Bridges 10 reps

:30 side plank per side

Face Pulls 20 reps

Tempo / strict pull-ups 3-5 reps

Lateral Raise 12 reps

 

B. For Time

400m run
10 DB OHS
20 DB Snatches
30 box jumps
800m run
30 box jumps
20 DB Snatches
10 DB OHS
400m run

 

CSPORT

A. Every 2 min complete 1 round:
5 burpees
10 lunges
15 sit ups
x 4 (8 min)

B. Every 2 min complete 1 round of:
350/300m row
x 4 (8 min)

C. Every 2 min complete 1 round
20 Wall balls
20 KBS
x 4 (8 min)

D. AMRAP in 10 min
800m run buy in
+
10 toes through rings
10 pistols each leg

 

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