Ta da!
CROSSFIT
S&P cycle: SQUAT – pull – press – pull – off
A. front squat: 3-3-3-3 @ 32X1
B. AMRAP in 12 min:
3-6-9-12-etc… C2B pullups
3-6-9-12-etc… power cleans (135/95)
3-6-9-12-etc… box jumps (24/20)
CSPORT
A. 4 sets:
10 Seated OH press
10 Curls
15 Tri press downs
10 Seated OH press
10 Curls
15 Tri press downs
B. 4 sets:
10 RDL
:30 Wall sit
10 Russian step ups per leg
C. 3 rounds:
10 Push ups
15 Body rows
20 Wall Balls
30 Sit ups
400m run or row