Saturday 9.07.19

Audrey

Audrey

CrossFit, Strength, and Endurance

Badass to Good Ass: Hypertrophy Week 2 of 4

 

CrossFit/Bootcamp
12 Rounds For Time
Relay Style in Teams of 4*:
15 KB Sumo-deadlift High-pulls (70/53/Heavy)
15 Wall balls (20/14/Light)
15 KB Swings

*One person works at a time. Each person completes one entire round before the next teammate goes. Each person will complete 3 rounds totaling 12 for the team.
**For teams of less than 4, use a 2:00 "Ghost Runner" per missing member.

 

CrossFit Strength (Open Gym)
do class OR Open Gym

Same as Class
or
Open Gym Option:

Incline Bench Press
1 x 8 (55% 8 RM)
1 x 8 (70% 8 RM)
1 x 8 (85% 8 RM)
1 x 8 (90% 8 RM)
1 x 8 (95% 8 RM)

2 x Super Sets:
a. 10-ish DB Chest Flys
b. Hard Set V Sit-ups

3 x Super Sets
a. 10-ish DB Bench Press
b. 10-ish DB Reverse Flys
c. 20-ish GHD Sit-ups