1/21/16 – Beach Body Thursday

CrossFit All Levels

A1. Medball V-Ups, 3×12, rest :60

A2. Medball Trunk Twists, 3×24, rest :60

A3. Stir the Pot, 3×10 each side, rest :60

METCON

15 min AMRAP

30 Wall Balls (20/14)

200m MB Run

30 HR Pushups

Dose Repsonse: Maximum Aerobic Power – Find an 85% effort and maintain a consistent pace for each round

Strength Class

A. Banded Glute Raises, 3×7

B. Back Squat

2×5

1×3

1×2

1×1

C. Deadlift

1×5

3×4, increasing

D. Partner Leg Throws, :30 ON/:30 OFF, x8