CrossFit Conditioning

CC Wednesday, October 5, 2016

Wednesday, October 5

1) 2 Leg Blasters- 20 squats, 20 lunges, 20 jumping lunges, 10 jumping squats
Rest 30 secs between each round
4 Mini leg Blasters- 10 squats, 10 lunges, 10 jumping lunges, 5 jumping squats
Rest 30 secs between each round

2)  5 rounds:
10 weighted sit-ups
10 KB
10 Russian twists
1 min front bridge

3) 4 rounds:
5 ring row with feet elevated on box (try to be parallel from floor)
7 push ups
9 ring or bench dips

CC Monday, October 3, 2016

Monday, October 3

1) 100 Wallballs
After every 25 do 5 burpees, 5 push ups, 5 strict pull ups

2) 100 sit-ups
After every 25 do 5 burpees, 5 push ups, 5 strict pull ups

3) 1000m row

CC Friday, September 30, 2016

Friday, Sept 30
1) 5 min AMRAP
15 kettle bells
10 burpees

Rest 2 min

2) 5 min AMRAP
10 push press
10 sumo DL same bar

Rest 2 min

3) 5 min AMRAP
15 box jumps
10 push ups

Row 1000m

CC Wednesday, September 28, 2016

Wednesday, Sept 28
1) 500m row
25 squats
20 overhead w/plate walking lunges
50 cal bike
25 box jumps
20 overhead w/plate walking lunges
500m row

2) 3 rounds:
7 strict pull ups
15 box dips