Call Us: (972) 591-3488

2/17/2015

17
Feb

2/17/2015

Main – CrossFit

PVC Drills (No Measure)

Complete 4 rounds of:

10 Pass throughs

10 strict presses

10 high rows

10 ohs

10 hop overs

Metcon (No Measure)

Core Strength

3 rounds:

AbMat Situps 30 sec

Front Plank 30 sec

Side Plank rt.30 sec

Side Plank lt. 30 sec

Rest 1 min

Then:

3 rounds:

Superman hold 15 sec

Hollow rock 15 sec

X-Factor crunch rt. 15 sec

X-Factor crunch lt. 15 sec

1min rest

Metcon (AMRAP – Rounds and Reps)

20min EMOM:

Even: 10 Kettlebell Swings 53/35 and 5 jump squats

Odd: 10 DB strict press 35/20 and 5 Deadlifts 165/115

Level 1: kb 35/26; db strict 20/10, deadlift 135/95

Level 2 RX

Level 3 RX+

KB 70/53, 8 jump squats, db strict 40/25, deadlift 185/135

Leave a Reply