September 4, 2019 Josh Rogers

Dead shot

One step, two step…

 

 

 

CROSSFIT

S&P Cycle: squat – pull – press – ACS – off

A. 3 rounds for time:

21-15-9 deadlifts (275/185)
21-15-9 burpee pullups
90 double-unders

B. 3 sets:
10 KB windmill ea side
10 DB RDL
30s wall sit

 

 

CSPORT

A. 3 sets:
10 heavy weighted squats
10 air squats for speed
10 squat jumps
rest as needed b.t sets

B. 3 sets:
500m row
21 pull ups
12 DB ground to OH (2 arm)

C. 3 sets:
400m run
21 Push ups
12 Russian Twists per side

 

 

 

Quote of the Day

“Plans are only good intentions unless they immediately degenerate into hard work. ” – Peter Drucker