Wednesday 2/27/13
CrossFit:
Strength:
4 rounds for time
20 sec L hold
40 sec handstand hold
60 sec low plank hold
Strength Part 2:
Deadlift 10,9,8,7…-1 ( increasing weight as you drop reps)
WOD:
“30 down” (30 reps each exercise except for pullups,they are broken up into 2 sets of 15)
Pull ups x 15
OH squat
Push ups
Box jumps
KB Swing
Pull Ups x 15
V- ups
Plate overhead Lunges
Bar hang Clean and press
Burpess
Calorie row
BASICS:
Strength:
4 rounds
10 overhead squat
10 KB bent row
WOD:
“30 down”
box jumps
push ups
plate overhead lunges
dips
c sit russian twist (kb)
burpees
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