Monday 190126
CrossFit W.O.D
Strength:
E03:00x5 Sets:
5\5 Bulgarian Split Squats
+
20-30 sec L-Sit Hold
Metcon:
For Time:
1-2-3-4-5….10
Sumo Deadlift High Pull #43/30kg
Lateral Burpees Over The Bar
*10 Sit-Ups In B\W Sets.
CrossFit Endurance
Part A:
C2 Rower:
4 Sets:
500m Row @6RPE
300m Row @7-8RPE
200m Row @9RPE (Hard!)
01:00 Min Rest in B\W Sets.
Part B:
E04:00MOMx4 Rounds:
400m Run
20 Plate GTOH #15/10
*Max Push-Ups For The remaining
CrossFit Gymnastics
Skill:
Butterfly Pull Up
Strength:
20 Min Emom:
Min 1- 3 Arch Pulls/ 8 Weighted Scap Pulls
Min 2- :40 Max V. Ups
Min 3- 2 Pegboard Climbs/ 10 Hammer Curls
Min 4- 8/8 KB Side Flexions
Min 5- Rest.
