MONDAY CROSSFIT 07/09/18
GRIND:
A. Every 2 minutes, for 18 minutes (3 sets each)
Staiton 1 – Waiter Squat x 6 reps @ 31X1
Station 2 – Landmine Press x 8 reps @ 21X1
Station 3 – Landmine Row x 8 reps @ 3010
*perform reps on each side for each exercise
landmine press- https://www.youtube.com/watch?v=jCfcGei-NqM
landmine row-
B. 21-15-9
Dumbbell Thrusters
Dumbbell Box Step-Overs
SPORT:
A. Thruster (build to a heavy double)
In 18 minutes, find a heavy set of 2 thrusters- from the floor.
B. 3 rounds
15 Thrusters, 115#/75#
25′ Handstand walk
15 Box Jump-Overs, 24″/20″
25′ is roughly turf to rig.
Scale- 75′ Bear Crawl or 5 wall walks
RX+ 50′ HS WALK
12 minute time cap
