CrossFit – Fri, Aug 16
Metcon (Time)
<p>800m Run</p><p>then</p><p>40-30-20-10</p><p>OHS (75/55)</p><p>Box step overs</p><p>then</p><p>800m Run</p>
CrossFit – Thu, Aug 15
Metcon (AMRAP – Rounds and Reps)
<p>20min AMRAP</p><p>100m OH DB Walk (55/35) (both DB)</p><p>50 Toes to DB</p><p>50m Single DB Walking Lunge</p><p>25 swings (right arm)</p><p>25 swings (left arm)</p><p>25m DB Plank walk (hold DB in plank position and walk them </p><p>25 DB Squats</p>
CrossFit – Wed, Aug 14
Deadlift (Weight)
<p>2-min between sets</p><p>complete 15 ring rows after each set</p>
Metcon (AMRAP – Reps)
<p>Core Finisher</p><p>5 rounds</p><p>1 min max hollow rocks</p><p>1 min plank hold </p><p>score is total number of hollow rocks (minus 20 hollow rocks each time you drop from plank)</p>
