September 16, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Bulgarian Split Squat

Take 10 Minutes to Complete:

3 Sets of:

10 Bulgarian Split Squat (5 Each Leg)

10 Hollow Body Rocks

Note: Back Rack Barbell is allowed. Please note this for yourself for next time.

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder of:

AMRAP 17

1 Front Squat (135/95)

1 Burpee Over Bar

2 Front Squats

2 Burpee Over Bar

3 Front Squats

3 Burpee Over Bar

….and so on….

**Every 3 Minutes: 30 Double Unders**

———————————————-

Rx+

Front Squat (165/115)

Competition Side Work

Metcon (Time)

For Time:

21-15-9

GHD Sit Up

Chest to Bar

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s