CROSSFIT
S&P Cycle: SQUAT– pull–press – pull – off
A. 20 Rep Back Squat
add 5-20 pounds from last week
B 15-10-5 rep rounds for time
power snatch 135/95
burpee box jump over 24/20
CSPORT
A. 20-15-10:
heavy DB front squats
push ups @ 30X1B. 20-15-10
cal row
no push up burpees
heavy DB front squats
push ups @ 30X1B. 20-15-10
cal row
no push up burpees
C. 20-15-10
lunges (per leg)
200m run b.t sets
D. 20-15-10
k2e
ab wheel
E. 2 x 30 sec side plank per side
Class WOD
A: 185
B: 7:25 rxd