2018.01.09

FacebooktwitterFacebooktwitter

Workout of the Day 1/9/2018 – Tuesday

CrossFit

A. Maintenance/Endurance/Speed
4 Rounds:
10 Goblet Step-Ups (2 pd @ 24″/ 1.5 pd @ 20″)
100m Run

Use 1 KB and you may hold it however you choose.

B. Met-Con
AMRAP 3:
400m Run
AMRAP Calorie Row

Rest 3 minutes…

C. Met-Con
AMRAP 3:
400m Run
AMRAP Box Jumps (24″/20″)

Rest 3 minutes…

D. Met-Con
AMRAP 3:
400m Run
AMRAP Burpee Pull-Ups aka GI Janes

CrossFit Lite

A. Met-Con
3 Rounds:
10 Push-Ups
50 Sit-Ups
100m Farmer Walk (2 x 1.5 pd/2 x 1 pd)
20 Box Jumps (24″/20″)
10 Ring Rows

CrossFit 101

Skill.
Push Press 6 x 4

Met-Con.
AMRAP 15:
12 Deadlifts
9 Hang Power Cleans
6 Push Press