Blog

Wednesday 18Dec13

Fitness

A1. Weighted Lunges 3×5-6/leg.  make these difficult, rest 60 secs

A2. Strict Pull Ups 3xME, rest 90 secs

 

B. 5 Rounds:

15 KB Swings (24/16)

15 Walking Lunges (2-ct)

15 DUs (x4 singles)

 

C. Hanging Knee Raises 3×10-15

 

 

Performance

A1. Reverse Lunge Steps (back rack) 3×3/leg, rest 60 sec btw legs

A2. Weighted CTB 3×3, rest 60 secs

 

B. For Time:

Bar MUs 1-2-3-4-5-4-3-2-1

Lunge Steps (135/95) (single count) 2-4-6-8-10-8-6-4-2

Box Jumps (30/24) 2-4-6-8-10-8-6-4-2

 

C. Evil Wheels 3×12-15

 

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource