Core Strength:
3 Sets:
10 Good Mornings (barbell)
20 Hollow Rocks
*Rest 2:00
Metcon:
For time:
2 Rounds:
15 Double DB Front Squat (#22.5/15,x2)
15 Burpees
2 Rounds:
12 Double DB Push-Press (#22.5/15,x2)
12 Pullups
2 Rounds:
9 Double DB Thruster (#22.5/15,x2)
9 Burpee Pullups
CrossFit W.O.D: Strength: 12 min build heavy 2 rep Squat Clean Metcon: 4 Rounds For time: 500/400 m Row // 26/20 Cal Bike 8 Hang Power cleans (#60/40) 15 Box Jumps 8 Front squats (#60/40) Endurance: 40 min AMRAP: 400 m Run 25 Wallballs (#10/
CrossFit W.O.D: Strength: 18 min Find RM2 Push Jerk Metcon: 4 Rounds: 2 Min AMRAP-1 Min Rest 8 ALT. DB snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) *Evrey Round add 2 rep DB snatch
CrossFit W.O.D: Strength: 4 Sets : 5/5 Bulgarian Split Squats + 30 sec L-Sit Metcon: ”DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power clean 6 Shoulder to overhead RX-70/45 Endurance: 2 Round 8 min AMRAP of: 10 Dbs Thruster (15/10x2) 15/12 Cal Row -1
CrossFit W.O.D: Sterngth: 13 min build up to: 1 snatch pull 1 hang squat snatch 1 overhead squat Metcon: For Time: 50 Medball Jump Squats (#10/6) 100 Push ups 50 Medball Lunges (#10/6) 100 Sit ups *Every Break- 5 Burpees Endurance: Every 4 min for 40