Tag

Ab workout

LIFT: Deadlift 1 x 3 WOD: 4 RFT 20 OH Lunges @ 45/25 # 10 K2E

LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#

SKILL: Balance drills WOD: “Michael” 3 RFT 800m Run 50 sit ups 50 Back extensions

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg

SKILL: Pistols WOD: 21-15-9 Hollow Rock Back Extensions (sub. supermans) Squat thrusts

SKILL: pistols / superman squats WOD: 30 sec. AMRAP squats / 30 sec. Wall sit 30 sec. AMRAP sit ups / 30 sec. V-sit hold...

LIFT: OH Squat 5 x 2 WOD: 4 Rounds 5 paralette pass through 10 lateral ABMAT hops/side 5 Burpees Rest 1 min Time each round....

LIFT: Snatch 7 x 1 @ 90% 1RM WOD: AMRAP in 15 5 pull ups 10 Ball slams @ 25/20# 15 KB Swings (American) @...

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: 50m Sprints x 4 WOD: Thanksgiving Deck of Cards – 20 min Hearts = Ball slams Spades...