/var/www/html/wp-content/themes/Divi/single.php 10302019 | Good For You CrossFit

WORKOUT   10/30/2019

STRENGTH
  • 2×4  Pause Overhead Squat (pick weight)
  • 3×2  Pause Overhead Squat (add 5#-30#)

*3 second hold at bottom of squat

CONDITIONING

Complete 2 rounds for time of:

  • 150m Run
  • 15 Overhead Squats (M:155#/W:105#)
  • 150m Run
  • 30 Chest to Bar Pull-ups

*Target time 10 minutes. 12 minute time cap.

CARDIO CROSSFIT

1-  Complete 3 rounds of:

  • 1 Minute Max Reps Dumbbell Box Step Ups (Farmer’s Hold)
  • 1 Minute Max Reps Abmat Sit-ups
  • 1 Minute Max Reps Single Arm Dumbbell Thrusters
  • 1 Minute Max Reps Burpees
  • 2 Minutes Rest

2-  Complete as many rounds as possible in 12 minutes of:

  • 150m Run
  • 5 Push-ups
  • 10 Mountain Climbers
  • :30 Rest