Wednesday, September 12th


CrossFit

a) Front Squat (12 minutes to build to a 3RM)

b) Push Press (12 minutes to build to a 3RM)

c) 3 RFT

20/15 Cal. Bike

20 Weighted Reverse Lunges (10 each, mod)

60 second Plank Hold

Rest 30 seconds




BLDR45

a) 3 Rounds (superset)

16 Weighted Reverse Lunge + Step-up (8 each)

Max set of Ring Rows

Rest 2 minutes

b) 8 Rounds

40 seconds Max RKBS (heavy)

Rest 20 seconds

20 seconds Max Cal. Bike

Rest 40 seconds




BLDR30

EMOM x 15

Min 1: 3 Burpees + 10 DB Push Press

Min 2: 3 Burpees + 15 AbMat Sit-ups

Min 3: 3 Burpees + 10 Weighted Reverse Lunges (5 each)



Park Roberts