190823

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 32X1

B.
For time:
1200 Meter Run (Lah Lap)
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400 Meter Run

CrossFit (Fitness)
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Single-Leg Glute Bridge x 10-12 reps each leg @ 20X1
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
For time:
1200 Meter Run (Lah Lap)
100-Foot Walking Lunges with DB/KB Farmer’s Carry
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry
400 Meter Run