Flex Friday

Sticky Post By Josh Rogers On November 30, 2018 With 2 Comments

CROSSFIT

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

A. 5 rounds for time
5 deadlifts (315/225)
10 HSPUs
15 pullups
400m run

B. 3 sets

Hammer curls 15 each arm

DB Skull Crushers 15

CSPORT

A. AMRAP in 40 min
Big block run buy-in
then AMRAP w/time left
80 lunges
70 DUs
60 sit ups
500m row
40 box jumps
30 no pushup burpees
200m run

B. Ab Finisher Coaches Choice

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