THE BLOG

Main – CrossFit (No Measure) 3rds Hip extension x 10 Air squat x 10 PVC pass through x 10 Metcon (Time) 21-15-9 Deadlifts (225/155) Wall balls (20/14) **200m run between rds (between 21’s and 15’s)

Main – CrossFit (No Measure) 2rds 200m jog 30 sec plank hold 10 wall balls then; foam roll quads – 4 min Shoulder Press (Strict shoulder press, 5×5 across) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Med ball slam x 10 (30/20) Push up x 10 KBS x 15 (55/35) Double Under x

Main – CrossFit (No Measure) Row 500m (50-60%) Couch Stretch x 60 sec Banded front rack stretch x 60 sec Foam roll – Lats/triceps/quads Metcon (Time) “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Bent Over Row (4×10 1-arm Bench Supported KB Bent Over Row )