Time to Shine

Apr 8th, 2018

Category: CrossFit

Time to Shine

Jen 18.4

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
Partner Up!
P1 – 15/12 Calorie Row
P2 – Bandy Press
Switch
P1 – 15/12 Calorie Row
P2 – Bandy Bent Over Rows
Switch
P1 – 15/12 Calorie Row
P2 – Bandy Pull Aparts
Switch

Strength
Bench Press
3-3-3-3-3

Complete 5 bent-over rows on each side after each set

WOD
15 Minute AMRAP
30/25 Calorie Row
30 Push-ups
20/15 Calorie Row
15 Toes to Bar

Level 2- 20 Push-ups/10 toes to bar
Level 1- 15 push-ups, 7 toes to bar, 20/15, 12/10 row

CFS Endurance Sunday – Southie Orange 10AM

Endurance Wod
E3.5MOM Complete 1 Round
Athletes must complete round in 3 mins. or less or stop work at 3 min mark.
(Full Sprint Each Round)

3 Rounds
400m Run (ADV: 1 Loop)
15 Wallballs

3 Rounds
500m /450m Row (ADV: 600m/ 450m)
50 Double Unders

3 Rounds
500m /450m Ski Erg (ADV: 600m/ 450m)
15 Box Jump Overs

At Home WOD
Ascending AMRAP:10
2,2,2,4,4,4,6,6,6…
Jumping Squats
Jack Knives
Clapping Push Ups