CROSSFIT
S,P &P Cycle: SQUAT -pull – press – pull -off
A – Back Squats
4 sets of 5 @ 70%
3 Tall Box Jumps After Each Set
B – 20-15-10-5
Back Squats ( from the floor) 155/105
DB Bench Press 50/35
Cal Bike
CSPORT
A. 4 sets:
10 DB bench press
15 tri ext
21 curls (7 series)
B. 4 sets:
10 RDL
20 weighted lunges
C. For time:
25 Thrusters
25 Cals
25 burpees
25 cals
25 pull ups or body rows
25 cals
25 push ups
25 cals
Class WOD
A: 200
B: 11:16 rxd