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
Class WOD
A: 2:54/3:21/3:24/3:34/3:47