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Monday 4/15/19

Yankee CrossFit – CrossFit

Fitness/Performance

Fitness/Performance

Back Squat

6 reps – every 3 mins X 5 sets – Start moderate and build to a tough set. No more than 1 sec rest at the top of each rep

3 Sets

Incline DB Bench Press – 8-10 reps (w/ slow neg)

Inverted Rows -8-10 reps – hold @ chest 1 sec each rep, focus on pulling with upper back

V-ups + Hollow Hold – 10 reps + 15-30 sec hold

Move through all 3 exercises, then rest 1-2 min b/w sets

Metcon (Time)

4 Rounds – push these!

8 FR Alternating Lunges – 155/105

8 Burpee to High Jump (jump as high as possible each rep)

16/12 Cal Row (12/9 Cal AB)

Rest 3 mins b/w rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins

10 Devils Press – 50/35 each hand

5 BMU / 10 CTB Pull-ups / 10 Jumping CTB Pull-ups

50 Double Unders