September 3, 2019 Josh Rogers

Step it up

Rowing team!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – acs – off

A. strict press: find “technique priority” 1RM – uncompromised core, no overarching low back

B. 3 rounds for time:
20 DB step ups
25 GHD situps
30 pushups
600m run

 

 

CSPORT

A. 15, 12, 9, 6, 3
KBS
Bench press
200m run each round

B. 15, 12, 9, 6, 3
Cal Air bike
Burpees
200m row each round

C. 15, 12, 9, 6, 3
Box jumps
Wall Balls
1 min plank each round

D. 3 x max reps push ups, rest 2 min b.t sets

 

 

Quote of the Day

“Without hard work, nothing grows but weeds. ” – Gordon B. Hinckley