CrossFit Conditioning

CC Monday, September 19, 2016

Monday, Sept 19
1) 4 rounds:
200m row
15 over the rower burpees

Rest 2 min

4 rounds:
200m run
15 wallballs

2) 2 min front plank
1 min side plank
1 min other side plank
2 min front plank

 

CC Friday, September 16, 2016

Friday, Sept 16
1) Chipper- work up then down
    10x Push Up
    20x Burpees
    30x Wall balls
    40x Sit ups
    50x Box Jumps
    60x Squats
2) 5 min EMOM of each movement
    5x Strict pull ups
    5x ring dips

CC Wednesday, September 14, 2016

Wednesday, Sept 14
1) Run 400
    50 Sit ups
    Run 400
    50 squats
    Run 400
    50 Sit Ups
    Run 400
    50 Walking Lunges
2) 4 rounds: Plank Complex
    -in plank position
    10x Knees to Elbow
    10x Leg Extension
    10x Side Arm Raises
    10x Plank Walkups
    rest 30 sec