January 17, 2019 Josh Rogers

Thursday Reset

 

CROSSFIT

S&P Cycle: squat- pull–press- pull OFF

A. 15 minute EMOM
1) 8 reps Bent Row
2) 12 hip extension
3) :45 Plank

B. 30 Minutes for Max Reps
50 Cal Row
50 Burpees
50 Cal Bike
50 KBS

*Active Recovery, not max effort

**Go in any order

CSPORT

A. 4 sets:

30 lateral band walk steps (15/side)
20 alt. step ups

B. 4 sets:

12 Tempo Ring Rows 333
12 Jumping Pullups

C. AFAP in any order:

50 Wall Balls
100 double-unders
50 weighted sit ups
100 double-unders
50 KBS
100 double-unders
50 box jumps
100 double-unders

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