Shane crawling around on the bottom of the XPT pool.
CROSSFIT
S&P Cycle: squat – pull – PRESS – acs – off
A. bench press: Max reps @ 90%/75% bw
B. “AMRAP Kelly”
AMRAP in 22 min:
400m run
30 box jumps (24/20)
30 wall balls (20/14)
CSPORT
10 rounds:
5 burpee pull ups
10 squats
15 sit ups
800m run or row
5 rounds:
10 KBS
20 lunges 10/10
30 Russian twists 15/15
800m run or row
1 round:
50 wall balls
50 good mornings, hands on hips
50 banded strict press
Quote of the Day
“Without labor nothing prospers.” – Sophocles