170418

TUESDAY

STRENGTH

FRONT SQUAT 3-3-3-3-3
E2MO2M x 5 sets

WOD

“Mainsite Gem”
30-20-10 reps for time of:
Dumbbell Thrusters, 35/20
Toes to Bar

ACCESSORY WORK

A. 100 Bulgarian Split Squats with empty barbell on back
B. 4 x 12 GH Raises, pause 1 second at bottom
C. practice Splits variations for 10 minutes

SHRED

WOD

“Dicey”
1 round of:
100 Lateral Step ups (Rogue Block)immediately into:

2 rounds of:
200 Single Unders
20 Reverse Curl into Strict Press, 45/33

immediately into:

3 rounds of:
18/15 Calorie Erg (you choose)
15 Jumping Jacks
12 Supermen

immediately into:

4 rounds of:
18/15 Calorie Erg (you choose)
12 Walking Lunge Steps, each leg
6 Burpees

immediately into:

5 rounds of:
200m Jog (bring phone)
5 V-ups
10 Hollow Rocks
15 ABMAT SU

* record total calorie burnt

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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