All In Friday!

Aug 2nd, 2019

Category: CrossFit

All In Friday!

Jascha’s “Dad Bod”

Warm-up
30s Work 30s Rest x3 then Rotate
1. Bike
2. Alternating Leg v-ups
3. Alternating Jumping Lunges

Strength
Back Rack Lunge
25ft x 6

WOD
30-20-10
Wallballs
Toes to Bar
Calorie Bike

Ski sub- 35-25-15
Row Sub- 40-30-20
Ladies bike- 25-15-10
Toe2bar sub= 30-20-10 Medball sit-ups

Level 1- 20-15-10 Reps

Extra Work
12/8 Muscle Ups
20 Box Jump Overs (30/24)
12/8 Bar Muscle Ups
20 Box Jump Overs (30/24)

ADV – 15/12 muups & 36/30inch – use blocks