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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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FRIDAY 10/5

October 5, 2012 By CFSI Leave a Comment

Those sacred male moments

 

BASICS

“Balls of Glory”

15min AMRAP:

15 wall balls (20/14)

200 meter run

CROSSFIT:

Strength:

Dips 5-5-5-5

 – If you can do ring dips easily then do weighted dips

– If you cannot do ring dips then do them on the metador with or without a band

Turkish Get-Ups

Do 3 on each side (alternating arms each time) at at certain weight KB

Go to a heavier KB and do another 3 on each side (alternating arms each time)

WOD:

“Running Christine”

3 rounds for time:

400 meter run

12 Deadlifts (at your bodyweight)

21 Box jumps (24/20)

Filed Under: September 2012

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