WARM-UP:

2 rounds:
200m row
5 Russian baby-makers
10 Ring rows
10 PVC press + reach (press PVC up, reach back to stretch shoulders-3 sec hold)
10 Kip swings

THEN-

1:00 Couch stretch each leg
1:00 Pigeon stretch each leg
1:00 Banded front rack stretch each arm

Then 2 sets with an empty barbell-

3 shoulder press
3 push press
3 front squats
3 thrusters

 

METCON:

CrossFit Games Open Workout 18.5

7 Minute AMRAP

3 Thrusters (100/65#)

3 Chest-to-bar Pull-ups

6 Thrusters

6 Chest-to-bar Pull-ups

9 Thrusters

9 Chest-to-bar Pull-ups

12 Thrusters

12 Chest-to-Bar Pull-ups

etc.

Add 3 reps to each movement, each round until you reach 7 minutes

_______

LEANFIT:

WARM-UP:

2 rounds:
200m row
20 Jumping jacks
5 Pull-ups *or* 8 Ring rows
10 Push-ups
15 Squats

 

METCON:

20 minutes to climb the ladder:
Start with:
1 Pull-up
1 Burpee
1 Kettlebell swing (35 lb./18 lb.)
1 Box jump

Add one rep each round

_____

DE:

2 sets for time:

1200m run

100 Air Squats

50 Burpees

 

Media:
Friday March 23, 2018