Wednesday, October 31, 2018

CrossFit pumpkin

CrossFit

Strength
Back Squat [Video]
Take 20-25 minutes to complete 5 Sets of 4 Back Squats.
Use 80% of 1rep across all sets OR add 2.5% from last session if your squats went well.

Conditioning
For Time:
120ft (30ft x 4) KB Walking Lunges (#55/35)
180ft(30ft x 6) KB Front Rack Carry
80 Burpees to 6-inch Target
180ft (30ft x 6) KB Front Rack Carry
120ft (30ft x 4) KB Walking Lunges


Bootcamp

Grab your Pumpkin and head over to BOOcamp!!

2 Rounds
10 Ski cals
10 Hatemakers holding pumpkin
10 AD cals
20 Burpee pumpkin slams
10 Ski cals
30 Squats holding pumpkin
10 AD cals
40 Sit ups with pumpkin
10 Ski cals
60 Second plank on pumpkin

When finished...rest 2 minutes

AMRAP
Until class is over
50 Knee tucks on pumpkin
50 Bicycle Abs holding pumpkin
50 Oblique vups (25R and 25L)
50 Russian Twist your pumpkin
*R+L=2reps