Tuesday 3/15/2016

Battleground, Norwalk – Level 1

Weightlifting

Back Squat (2×5 75% )

weighted hip raise (4×10 – Use a challenging weight )

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

CrossFit Strength Bias WORK

Dumbbell/KB Jumps (5×4 Dumbbell/Kettlebell Jumps)

Holding a kb or dumbbell in each arm. Lower it to mid knee and explode up into a jump.

Dual Kettlebell Strict Press (Dumbbell/Kettlebells – Increase from last week )

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

50 Wall Balls

30 Deadlifts

15 HSPU

Adv: 20/14 to the 10/9 155/105

Rx: HSPU to 1 Mat

Scaled: 14/10 to the 10/8 95/65 and any other scaling.

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