CROSSFIT
S,P &P Cycle: squat-pull –press- PULL– off
A. Clean & Jerk
EMOM x 8
5 burpees plus 1 Power Clean & Push Jerk @ 75%
B. 5 rounds for time
7 c&j 135/95
14 box jump overs
21 cal row
CSPORT
A. 4 sets:
10 Back ext, add weight if possible
10 pull ups
:60 Plank
B. 4 sets:
10 Lateral Band walk each way
10 floor glute bridges with band
15 jack knives
C. 3 rounds for time:
400m run
30 Wall Balls
30 cal bike
30 Step ups 15/15