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Tuesday- Half & Half

12/19/2017

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CrossFit

Teams of 2
8 Rounds For Time:
400 Meter Row
20 Sandbag Front Rack Lunges
100m Sandbag run


*each partner complete 4 rounds, RD4RD

Sweat-X


Tabata
Row
1min rest
Burpee
1min rest
AirBike
1min rest
Battle Rope Slams


Open Prep

1. Strict Handstand Push-ups
(the opening set should be below ME/UB)
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups

2. Class WOD

3. Midline
Accumulate:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold



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CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit
  • Schedule
  • Programs
    • Nutrition
    • Group Classes (CrossFit)
    • Personal Training
    • Kids & Teens
    • WOD
  • Contact
  • About Us
  • Testimonial/ BLOG
  • STORE