Thursday, July 12th


CrossFit

a) Sumo Deadlift (6x6, rest 90-120)

b) 3 Rounds (superset)

10 RNT Split Squat (each)

30 sec Side Plank (each)

Rest 60 seconds

c) For time (TCO 6)

25/15 Cal. Bike

50 Slamballs

 


BLDR45

a) Tempo Deadlifts (5x3, 3111)

b) Prone Row (3 x 10)

c) 3 RFT (TCO 15)

400m Run

40 Walking Lunges

25 RKBS


BLDR30

a) 3 RFT

30 DB Hang Power Clean and Jerk

20 Box Jumps

b) 3 Sets

8 Single Leg RDL (each)

8 Weighted Curtsy Squats (each)

30-60 second Ring Plank Hold

Park Roberts