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Sep
27
2017

Wednesday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD: Strict Pull-up (5×3-5 *weighted if possible)

WOD: Metcon (AMRAP – Rounds and Reps)

22 minute Amrap:

3 rounds.

10 Box jumps 24/20″

10 Pull-ups

-rest 2 minutes-

3 Rounds.

10 Box jumps

10 KB swings #53/35

-rest 2 minutes-

RxReady Training

A: Bar Muscle-ups (5×3-5)

B: Weighted Pull-ups (7×3)

C: Dumbbell Row (3×8(per)-heavy)

D: Metcon (AMRAP – Rounds and Reps)

22 minute Amrap:

3 rounds.

10 Box jumps 30/24″

10 C2B

-rest 2 minutes-

3 Rounds.

10 Box jumps

10 KB swings #70/44

-rest 2 minutes-

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