Hinging at the Waist

Running into the weekend..

CROSSFIT

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

A – Power Clean + 2 Hang Squat Clean ( 1 @ knee, 1 below knee)

Build to a heavy single  in 15 Mins.

B – 3 x 1 @ 70%

C – 15 Min AMRAP

300/250m row

12 T2B

12 KB swing 

CSPORT

A. 1 min @ each x 4 rounds:
sit ups
plank
goblet squats
burpees
rest

B. AMRAP in 15 min
400m run
15 KBS
400m row
15 box jumps

C. AMRAP in 10 min
5 knees 2 elbows
10 cal bike
15 body rows