January 26, 2019 Josh Rogers

Go Fast, Rest More

 

CROSSFIT

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

A.  5 minutes for 25 minutes
300m row
12 burpees
12 db thrusters

B. Successory Work

2 sets – Barbell Curl 10 reps
SS w/ Banded Hammer Curl 20 reps

2-3 sets
Skull Crusher 10 reps
Banded Pressdown 20 reps

 

CSPORT

A. Alternate Minutes for 12 Min:

Min 1 – 15 squats
Min 2 – 15 KBS
Min 3 – 5 box jumps + 100m run

B. 3 rounds:

1 min max burpees
rest 2 min

C. 10 rounds:

5 pushups
10 lunges

D. 10 rounds:

10 situps
30 sec plank hold

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