August 7, 2014
CrossFit/Competitor
REST DAY!
CrossFit 101
Strength: 4 Sets
- 10 Goblet Squats
- – Rest 1 Minute –
- 8 Single Arm Shoulder Press (strict)
- – Rest 1 Minute –
- Farmer’s Carry x 150ft (dumbbell or kettlebell)
- – Rest 1 Minute
WOD: 8 Minute AMRAP
15 Dumbbell Thrusters (choose load/1 dumbbell)
30 Double Unders
15 Toes to Bar
30 Double Unders
CrossFit Prep
Lifts: CrossFit Total
CrossFit Endurance
WOD: 4 x 3 Minute Rounds for Total Rowing Distance
400m Run
Row for Meters with Remaining Time
*Rest 3 Minutes Between Rounds