Tuesday 190716

General Warm-up

Core Conditioning:

3 Rounds Not For Time:

10 V-ups

10 Goodmornings (empty barbell)

:30s Side Plank/side

 

Workout Of The Day

3:00 @ 12:00 pace

Run 200m

in remaining time:

10 KBS @53/35; 44/26; 35/18 or less

10 Box Step-ups @24/20

 

rest 2:00

 

3:00 @ 12:00 pace

Run 200m

in remaining time:

10 Pull-ups

10 Goblet Squats @53/35; 44/26; 35/18 or less

 

rest 2:00 and repeat x 3 sets each. Again, goal is to repeat scores each round.

 

Recovery

Table Inside Out x 20-30 reps

https://www.youtube.com/watch?v=RPCzwSCPypg&feature=youtu.be

 

 

Supplemental Work

Tuesday:

Single-Arm DB Bench Press

6-8 reps/arm x 3 sets; rest 1:00 between sets

 

Bent Over Dual KB Row

6-8 reps x 3 sets; rest 1:00 between sets

Crossfit Enhance