Warm-Up: 3-5 Minute Run / Row / Rope
Dynamic Range of Motion Drills
Goto http://bhfit.com/ to view our DROM drills under VIDEOS
3 Rounds, 10 Reps of:
Box Jump
Pull-Up
Sit-Up
Sit-Up
Work:
3 Rounds for time of:
10 Clean and Jerk (135 / 95)
30 GHD Sit-Up
*Any clean is acceptable for purposes of the Rx
** GHD Sit-Up Rx is fingers touching the ground - DO NOT attempt Rx if you are unfamiliar or uncomfortable with this movement!!
Fitness Outside the Box:
3 Rounds
10 KB High Pull
10 KB Push-Press (each arm)
30 Sit-Up
30 Superman
AND
1600m Run -or- 1000m Row
** GHD Sit-Up Rx is fingers touching the ground - DO NOT attempt Rx if you are unfamiliar or uncomfortable with this movement!!
Fitness Outside the Box:
3 Rounds
10 KB High Pull
10 KB Push-Press (each arm)
30 Sit-Up
30 Superman
AND
1600m Run -or- 1000m Row
Cash-Out:
15 KB Swing
15 Shoulder Extension
15 Push-Up Sag
______________________________________________
CrossFit ICT - http://crossfitict.com/
Daily Workout - http://bhfit.com/
Facebook - http://facebook.com/wichitabootcamp
Twitter - http://twitter.com/wichitabootcamp
YouTube - http://youtube.com/blackhawkfitness
______________________________________________
15 KB Swing
15 Shoulder Extension
15 Push-Up Sag
______________________________________________
CrossFit ICT - http://crossfitict.com/
Daily Workout - http://bhfit.com/
Facebook - http://facebook.com/wichitabootcamp
Twitter - http://twitter.com/wichitabootcamp
YouTube - http://youtube.com/blackhawkfitness
______________________________________________
Add new comment
