Tuesday 7-18-17

Posted by crossfithi on

HAPPY12th  BIRTHDAY AMBRIE ZOE WISHING YOU AN AMAZING DAY💖

IMG_0887.JPG

 

 

TUESDAY

 

WARM UP 3X 10 each
Row 10 Cal
banded goodmorning
Lunge w/ instep
Box Lateral step up w/high knee
Alt leg V ups
Russian twist

 

 

 

STRENGTH
Deadlift Pyramid
Sets of 10 reps at each weight!
55% X 10
60% X 10
65% X 10
70% X 10
75% X 10
then back down same weights.
75X10,70X10,65X10,60×10,50X10

 

WOD

A
Complete as many rounds and reps as possible in 8 minutes of:

Row 250 meters

10 Front-Racked Alternating Reverse Lunges (135/95 lbs)
Rest 4 minutes, and then…
B.

Complete as many rounds and reps as possible in 8 minutes of:

10 KBS

10 Box Jump-Overs

 

 

 

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