May 6, 2019 Josh Rogers

Something Different

 

CROSSFIT

S,P &P Cycle: SQUAT -pull – press – pull -off

A – Back Squats

Every 2min x 6

3 @ 75%

Immediately into 5 broad jumps

 

B – Every 5 min x 5

8 Heavy Front Rack Lunges

12 jumping split lunge

16 Lateral jumps

100m run (sprint)

 

CSPORT

A. 4 sets:
10 S.A. kneeling arnold press each arm
10 Push ups
15 tri ext.

B. 4 sets:
10 SL RDL each leg
10 floor glute bridges with band
10 goblet squats

C. 3 rounds
Run 800m, 400m, 200m
15 Body rows
20 DB weighted step ups
25 Sit ups
30 Russian twists