March 22, 2019 Josh Rogers

Thrusters and Pull-ups here were come!!!

 

Reminder: 19.5 will be done on Saturday March 23 from 9:30 –

The Taco Truck will be making an appearance. 23 Is the number to beat. Come work out, hang out, and cheer on everyone!

CROSSFIT

S,P &P Cycle: squat -pull – presspull- OFF

Active Recovery Day

A – Thirty Minute Clock

 (If doing 19.5 on Saturday NOT max effort)

800m run

1k row

40 Cal Assault Bike

200 Double unders

 

 

B – 20 Minutes of Skill Work, Mobility, or 19.5 practice following

 

 

CSPORT

A. 10 rounds
5 bench press
10 alt. curls 5/5
15 jump rope

800m run

B. 10 rounds:
5 burpees
10 KBS
15 sit ups

800m run