07-22-16 Friday

Skill:

  1. PVC Lat Stretches 15s hold x 3 Rounds/side
  2. BB Rollouts 3sx10r

https://www.krmg.com/videos/news/crossfit-pvc-lat-stretch/vC8Jqf/

Strength:

  1. KB Halo 3sx8r/side
  2. KB Suitecase DL 3sx10r
  3. KB Suitecase Row 3sx8r/side

Conditioning:

2 Partner Teams:

20min AMRAP

  • 7 Box Jumps
  • 7 Pull-ups
  • 7 Double KB Push Press
  • 7 V-ups
  • 25 yard sprint

One partner works at a time, alternating exercises for the full 20 minutes. Partner A will complete 7 box jumps and then partner B will follow. Once partner B finishes their box jumps, partner A will start their pull-ups and so on until the 20 minutes are up.

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