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Jul
03
2017

Monday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: Deadlift (5×3-moderate)

WOD.: Metcon (AMRAP – Reps)

3 Rounds for total reps.

60 second Amrap:

Calorie Row

-rest 30 seconds-

60 second Amrap:

Wallballs #20/14

-rest 30 seconds-

60 second Amrap:

HSPU

-rest 30 seconds-

60 second Amrap:

Burpees

-rest 30 seconds-

RxReady Training

A.: Chin-up (10×3-6)

Strict Chest-to-Bar

B.: Single-arm Landmine Row(pronated grip) (4×8(per))

moderate

C.: Deadlift (5×3-moderate)

D.: Metcon (AMRAP – Reps)

3 Rounds for total reps.

60 second Amrap:

Calorie Row

-rest 30 seconds-

60 second Amrap:

Wallballs #20/14

-rest 30 seconds-

60 second Amrap:

HSPU

-rest 30 seconds-

60 second Amrap:

Burpees

-rest 30 seconds-

Core for the Fourth! (No Measure)

7 Movements(one a day).

4 minutes per movement (accumulated).

Day 1:

L-sit/tuck hang

Day 2:

Low Plank

Day 3:

Arch Hold

Day 4:

High Plank

Day 5:

Right + Left Side Plank(4 min per)

Day 6:

Hollow Hold

Day 7:

Reverse Plank

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
SATURDAY
9:00 AM - 1:00PM
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