CROSSFIT
S&P Cycle: SQUAT– pull–press-pull- off
A. Front Squats
5 sets of 3
Start ~75%
B. FOR TIME
15-10-5-10-15
Ring Dips
Power Snatch 75/45
CSPORT
A. 1 min @ each x 3 rounds:
Weighted step up
DB RDL
Curl to press
-Rest
B. 1 min @ each x3 rounds:
Plank
Ab wheels
Ball slam
-Rest
C. 3 rounds;
run 400-400-400
Thrusters 30-20-10
HR push ups 30-20-10