170210 Friday

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – L-seated Press x 10-15
Station 2 – Bottom’s Up Kettlebell Carry x 50 feet each arm (heavy)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Assault Bike

Classic:
A. Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Handstand Push-Ups x 10-15 reps or L-seated Press x 10-15
Station 2 – Bottom’s Up Kettlebell Carry x 50 feet each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Assault Bike

D. Mobility of choice

 

2017-02-10T20:17:58+00:00