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| showing a good finish at the crossfit olympic trainers course!! |
friday:
rest day
CROSSFITTERS
Warm Up: Run 400m, then junk yard dog. Next, 3 rounds- 5x pull up, 10x push up, 15x air squats.
Work Capacity: Complete the following for time...
Run 400m
10x rope climbs (15ft)
Run 400m
50x wall ball (20#/12#)
Run 400m
50x pistol (total)
Endurance: 5x hill sprints
*20-30 seconds of sprinting is ideal, but use any hill you have access to. Your rest is the walk back down the hill, and if you do not have a hill, substitute with 200m sprints (rest is walk back to start line).
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Good mornings (light)
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