“CROSSFIT TOTAL”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Three rounds for time of:
Run 800 meters
50 Pull-ups
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Shoulder Press 3-3-3-3-3 Reps
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Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
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The clock runs continuously for the ten minutes after the run.
“JASON”
For Time:
100 Squats
5 Muscle ups
75 Squats
10 Muscle ups
50 Squats
15 Muscle ups
25 Squats
20 Muscle ups
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“REST DAY”
Allowing your body the opportunity to recover, is very important .
“REST DAY”
Relax and enjoy your holiday weekend!!
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
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Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
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