07/02/15 Workout

Warm up: (Crossfit Hit and Run Style)

row 500m

10 Pass throughs

Arm circles

Frankenstein walk down and back

Russian baby maker x 10

Hold Bottom of goblet squat x 20-30 seconds 

Couch stretch x 90 sec per side

Strength:

 4 sets

A. RFESS (Bulgarian split squats) x 8-10 per + KB pp x 5 per #20 DB,then #44 KB, #53KB x last 2 sets

B. Single leg hip bridge on medball 

Every 90 secs x15 min
 

Powerclean + split jerk x 1
125/125/130/130/135/135/140/140/140/140

Metcon:

Every 6 min on the min for 18 min ( 3 sets)

10 alt KB snatches 

Box jump overs x 20

Run 400m

I had approximately 2min and 31 second to rest after each set.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s