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Crossfit Strong Island
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About Us
  • About CrossFit Strong Island
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Our Programs
  • CFSI Programs
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kettlebell swings sled push

October 8, 2012 By CFSI Leave a Comment

MONDAY 10/8

BASICS

4 Rounds for time:

15 Wall Balls

15 Box Jumps

15 Kettlebell swings

Start and finish with a 400meter run

CROSSFIT:

STRENGTH

OTM for 9 minutes do 2 squat snatches at 75% of your 1RM

then

OTM for 9 minutes do 2 clean and jerks at 75% of your 1RM

WOD

5 Rounds:

200ft sled push at 2x BW

30 hollow body sit ups

rest 1minute between rounds

Filed Under: September 2012

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