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. ”