12/13/16 – Tuesday

jess burpee

CrossFit Performance

7 Rounds for Time

10 Push Press

5 Strict Pullups

10 Front Squats

*18 min cap

*choose load based on training goal

CrossFit Fundamentals

21 – 15 – 9 – 15 – 21

Front Squats

Abmat Situps

Push Press

Strength

A. Back Squats – find heavy 3 in 10 minutes

B. Back Squats @85% of A – 3xME, rest 2:00

C1. Strict Press – 4×4

C2. Pendlay Row – 4×4-8

D1. DB OH Lunges – 3×50′

D2. GHDSitups – 3×10

Endurance

Reflexive Pull

1 x 200m Run

6 x 100m Run

4 x 50m Run

*walking recovery