Stength:
Repeat for 16 min (4 Rounds) Min 1 Upper Body Pull Min 2 Deadlifts Min 3 Abs Min 4 rest Upper Body Pull Pick 1 of these 3 options 2 muscle ups (or attempts) 5 strict pull ups 30 seconds of negative pull ups Deadlifts Pick 1 of these 2 options 6 suitcase deadlift w heavy kb or db 6 sumo deadlift w barbell Pick 1 of these 2 options 15 hollow rock to arch hold rollover 20/Side med ball twists Metcon 12 min AMRAP 5 front squat 3 single arm db push press L 3 single arm db push press R Rx 165/105 50/35 Shoot for a weight you can get 5 rounds in the 1st 4 min. Try to hold on and get 5-7 rounds the last 8 min.
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |