Mohawk Magic
CROSSFIT
S&P Cycle: squat- pull–PUSH– pull-OFF
A.Bench Press
4 sets of 10 (start around 60%)
B. Dips 3 x 5
(weighted, strict, kip)
C. Teams of 2 (30 Min Cap)
2 rounds
20 bar facing burps
20 Hang Squat Cleans 95/65
20 T2B
20 Thrusters
100 Cal Assault bike
2 rounds
20 bar facing burps
20 Hang Squat Cleans 115/85
20 T2B
20 Thrusters
100 cal Assault bike
20 bar facing burps
20 Hang Squat Cleans 135/95
20 T2B
20 Thrusters
CSPORT
A. 4 rounds:
15 dips
10 DB lateral raise
B. 3 rounds:
15 push press
10 burpees
200m row sprint
rest 60-90 sec bt rounds
C. 3 sets:
15 kb deadlifts
10 box jumps
200m run sprint
rest 60-90 sec b.t sets
D. 3 rounds:
3o russian twists
15 v- ups