6.11.2020
Endurance
21/15/9/6/3
Box jumps (24/20)
Push-ups
Sit-ups
400m run
CrossFit
Warm-Up:
A. General
3 rounds
60sec cal machine/ mountain climbers
10/side ballistic leg swings
8 rotating scorpions
B. Specific
3 sets
-10 alternating Samson lunge
-10 Frog glute bridges
-10 KB/Object sumo deadlift high pull
Conditioning:
E(5)MOM x 6
30 KB swings 53/35lbs
200ft Double KB front rack carry (2 x 53/35)
20 Cal Row
Score is fastest round.
Accessory Core Work:
Core
5 sets
12 Plank Opposing Knees to elbow
12 Reverse Push ups