Thursday, September 20th


CrossFit

a) 3 Rounds (superset)

1 minute HS Hold

1 minute Step-ups (tall)

30 second Hollow Hold

30 second Sorenson Hold

Rest 1 minute

b) 3 RFT (TCO 22)

20 Alternating DB Snatch (mod)

50 Double-Unders

20m Dual DB Front Rack Walking Lunge

50 Double-Unders

20 Box Jumps

50 Double-Unders


BLDR45

a) 4 Rounds (superset)

10 KB Front Rack Reverse Lunges

15 Hollow Rocks

Rest 60 seconds

b) EMOM x 21

Min 1: 200m Run

Min 2: 30 second Max Cal. Row

Min 3: 40 seconds Max Slamballs


BLDR30

2 Rounds (1 minute stations)

Weighted Step-ups

AbMat Sit-ups

DB Push Press

Cal. Row

Rest

Park Roberts