Tuesday, April 11th 2017

Crossfit

A) Push press + Push jerk + spit jerk. Go every 90 seconds x 10.

B) Accumulate 1 minute L-sit hold. Then 5 rounds of 35 air squats-10 pullups. Then accumulate 1 minute chin over bar hold.

Rx-Plus

15 chest to bar pullups/round

For L-sit: parallettes with 2 45lb plates stacked in front. Feet must stay above plates to accumulate time.

Metcon class 

8 x 2:30 min on 1:30 min off alternating between A and B.

A) 30 second overhead plate hold (45/25lb) then AMRAP in remaining time of 8 plate burpees-10 wallballs

B) 30 second double kb front rack hold (53/35lb) then in remaining time AMRAP 8 V-ups-10 kb swings