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Dec
22
2016

Thursday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD: Metcon (AMRAP – Reps)

0:00-2:00:

Amrap C&J @70%

2:00-3:00:

Amrap T2B

3:00-5:00:

Rest

5:00-7:00

Amrap Pistols

7:00-8:00:

Amrap C&J @60%

8:00-9:00:

Rest

9:00-11:00:

Amrap T2B

WOD: Metcon (AMRAP – Reps)

8 Rounds for total reps:
30 sec HSPU

-rest 30 sec-

30 sec Russian KB swings #53/35

-rest 30 sec-

RxReady Training

A.: Metcon (AMRAP – Reps)

0:00-2:00:

Amrap C&J @70%

2:00-3:00:

Amrap T2B

3:00-5:00:

Rest

5:00-7:00

Amrap Pistols

7:00-8:00:

Amrap C&J @60%

8:00-9:00:

Rest

9:00-11:00:

Amrap T2B

B.: Metcon (Time)

For time:
100 Calorie Assault Bike

C.: Metcon (AMRAP – Reps)

8 Rounds for total reps:
30 sec HSPU

-rest 30 sec-

30 sec Russian KB swings #53/35

-rest 30 sec-

Accessory

Dumbbell Row (4×12)

light/moderate weight

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