CROSSFIT
S&P Cycle: squat- PULL–press- pull -off
A. Deadlift
80% x 3
85% x 3
90% x 3
B. AMRAP @ 60%
C. Accessory Work – 2 sets
Single leg RDL 8/8
Single arm DB row 8/8
D. Alternating tabata ( 8 sets of each)
air squats
pushups
abmat situps
CSPORT
A. 21-15-9
bench press
clapping pushups (scale as needed)
400m run
B. 21-15-9
KBS
box jumps
400m run
C. 21-15-9
hollow rocks
GHD situps
400m run
D. 21-15-9
pull ups
cal row