/var/www/html/wp-content/themes/Divi/single.php 12112019 | Good For You CrossFit

WORKOUT   12/11/2019

STRENGTH
  • 5×3 Overhead Squat (add 5#-10# to last 5×3 load)
CONDITIONING

Complete the following for time:

  • 20  Box Jump Overs (M:24″/W:20″)
  • 40  Wall Balls (M:20#-10’/W:14#-9′)
  • 15  Box Jump Overs
  • 30  Wall Balls
  • 10  Box Jump Overs
  • 20  Wall Balls
  • 5  Box Jump Overs
  • 10  Wall Balls

*Target time is 9 minutes. Time cap is 12 minutes.

CARDIO CROSSFIT

1- Every 6 minutes for 24 minutes:

  • 450m/400m Row
  • 16 Wall Balls
  • 8 Burpees

2- [:30 Work + :15 Rest] x 15

  1. Russian Kettlebell Swing
  2. Kettlebell Sumo Deadlift High Pull
  3. Plank Hold On Elbows