DIRK VICE BRINGING HOME THE HARDWARE AT THE TACTICAL ATHLETE GAMES!
MONDAY CROSSFIT 07/02/18
A. Turkish Get Up 3 x 2 (each arm)
B. GRIND:
Every 90 seconds x 18 minutes (4 sets each)
0:00- 1:30 Seated single arm shoulder press x 8 reps (each arm)
1:30-3:00- :40 Fat bar Zercher carry
3:00-4:30- Weighted box step up x 10 reps (each leg)
box step up- hold a dumbbell or kettlebell in one hand
note weight used for each movement in comments
Carry option- carry a heavy D Ball (hug to chest)
SPORT:
EMOM x 18 minutes (6 sets each)
minute 1- :40 Handstand push-ups
minute 2- 40 Double-unders
minute 3- :20 Bike for max calories
score- calories + hspu
After Burner:
3 x 15-20 weighted sit ups (15-25# weight on chest)
