Into the Valley We Go

Dec 16th, 2018

Category: CrossFit

Into the Valley We Go

Jose

Weekly Strength/Benchmark Schedule – Click Here

Warm Up
5 Rounds
:20 on/:10 off
Russian Swings
*Hold kettlebell during :10 rest

Rest :30

5 Rounds
:20 on/:10 off
Push Ups
*Hold high plank during :10 rest

Mobility
Chest Rolling & Stretching

Strength
Bench Press
5-5-5-5-5

WOD
30-20-10-20-30
Kettlebell Swings (2,1.5)
Push-ups

Level 2- 1.5,1
Level 1- 1,0.75

CFS Endurance Sunday – Southie Orange 10AM
Endurance Row WOD
6 Rounds
60 Sec. Row Sprint for Max Cals
90 Sec. Rest

Endurance WOD
45 Sec Rest between A, B, C for each WOD
2 Min. Rest between Ski and Run WODs

Ski WOD
A. 750m Ski
B. AMRAP 3
5 KB Lunges (each side)
10 KB SDHP
C. AMRAP 3
125m Ski
5 KB SDHP or 5 Gob Squats (Athlete’s Choice)

Run WOD
A. 600m Run (800m ADV.)
B. AMRAP 3
10 KB Snatches (each side)
10 Burpees
C. AMRAP 3
100m Run
3 DB Snatches (each side) or 5 Burpees (Athlete’s Choice)

At Home WOD
AMRAP: 20
20 Burpees
40 Air Squats
60 Russian Twists
80 Jumping Jacks