Walk this way…
CROSSFIT
S&P Cycle: SQUAT – pull – press – acs – off
A. back squat: 3-3-3-3-3 (building to 90%)
B. 30 sec sled push for max laps x 5; rest 3-4 min (add 45-50% bodyweight to the sled)
*during your rest periods, perform 1 attempt of max reps ring dips (4 attempts total)
CSPORT
A. AMRAP in 10 min
KBS 3, 6, 9, 12…
Goblet squats 3, 6, 9, 12….
100m run each round
B. AMRAP in 10 min
DB bench press: 3, 6, 9, 12…
Body rows: 3,,6 ,9, 12…
100m row each round
C. AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
5 ab wheels
10 barbell curls
15 lunges per leg
200m run
25 Jump rope
Quote of the Day
“Wherever you go, go with all your heart.” – Confucious