June 15, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: For Time
50 Cal Row
25 Burpees
40 Cal Row
20 Burpees
30 Cal Row
15 Burpees
20 Cal Row
10 Burpees
10 Cal Row
5 Burpees

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
“Strongman Rankel”
20 min AMRAP
6 Axle Deadlifts 225/135
7 Burpee Pull Ups
10 KB swings 70/53
100′ Farmers walk 2×70/53
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
3 Strict overhead press
3 Deadlift
(AHAP but unbroken)
Metcon (Time)
Finisher WOD
Assault Bike 50/30 cal
Legs only while holding a plate overhead 45/25 and/or arms only.

ENDURANCE
Conditioning: For Distance
Run – 30:00 TT

BODY
3 Sets, 12-15 reps

1a Single Leg RDL
1b Push Ups

2a Single Arm Row
2b Shoulder to Shoulder Press

3a Single Leg Hip Thrust
3b Plank Pull Throughs

4a Banded Squat Row
4b Pallof Anti-rotations