CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Tracy looked strong last Friday!
Strength
Three sets
Overhead Squat (8-10 reps @ 30X1)
Rest 2 minutes
Weighted Pull-ups (3-5 reps @ 21X0)
Rest 2 minutes
Conditioning
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
Modifications:
Jump Rope- 15-20 Double-Unders for athletes who can get a few DU’s here and there, or 120 Single-Unders
Pull-Ups- 5 VERY Slow Negatives, once they go, Ring Rows
Jump Rope- 15-20 Double-Unders for athletes who can get a few DU’s here and there, or 120 Single-Unders
Pull-Ups- 5 VERY Slow Negatives, once they go, Ring Rows