Monthly Archives: June 2015

Warm-up
:20:10 Tabata x 8 Intervals (4 Min)
•Jump Rope
•Plank
•Air Squat
•V-Ups or Hollow Holds

Then
:20:10 Tabata x 8 Intervals (4 Min)
Banded Russian KBs

Then
2 min Pec Stretch
Strength
Bench Press (5 X 5 HAP)

WOD
Metcon (AMRAP – Rounds and Reps)
10 Double KBCL (53/35)
10 Double KBFSQ
10 Ball Slam (30/20)
AMRAP: 20 Minutes

Gym Challenge
Max Effort HSPU (AMRAP – Reps)
Max set Unbroken

Ironclad CrossFit – CrossFit

Warm-up

500m Row

Inch Worm

Stripper Stretch

Banded Good Mornings

Strength

Deadlift (5 x 10 E3M HAP)

WOD

Metcon (AMRAP – Rounds and Reps)

25 S2O w/DB 35/25

40′ OH Walk w/DBs

40′ Walking Lunge High Carry

120′ Shuttle Run

AMRAP: 20 Minutes

Gym Challenge

Max Effort Musle Ups (AMRAP – Reps)

One unbroken set