Sunday Spice

May 27th, 2018

Category: CrossFit

Sunday Spice

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
400m Run
Then Alternating Tabata:
– L-Sit on Rings
– Supermans

Strength
Hang Power Clean
8-6-4-2

WOD
AMRAP 10
20 Sit-ups
15 Deadlifts (185,125)
10 Ring Dips

Level 2- 155,105
Level 1- 115, 75

CFS Endurance Sunday – Southie Orange 10AM

Alternating Endurance EMOM
90 Seconds Rest Between Stations

EMOM9
Odd: Bike 10/8 (Adv:12/10)
Even: 20 Air Squats (Adv: 25)

EMOM9
Odd: Run 150m (Adv: 200m)
Even: 15 Ring Rows
(Adv: Feet on Box)

EMOM9
Odd: Ski 10/8 Cals
Even: 45 Second Plank Hold
(Adv: Weighted)

EMOM9
Odd: Row 18/15 Cals
Even: 25 Row Tucks
(Adv: Row Pike Ups)

At Home WOD
3-6-9-12-15-18-21-27
Plank Ups
Bicycle Crunches
Alternating Bounding Lunges