Friday 7/8/16

Friday 7/8/16

1. Back Squat
 Every 2 mins for 12 mins (6 sets):
3 reps w/ a 3 second descent (you choose weight - same weight each set)


2. WOD
 Every 3 minutes for 15 minutes (5 sets):
 4 Plank Circles (2 each direction) (https://www.youtube.com/watch?v=b6OK_3H9WLI)
 12 V-Ups
 30 Single Unders
 10 Overhead Squats (III-95/65, II-80/55, I-65/45)

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(2) CrossFit III Coaches

LEVEL III
 1. Same Back Squat

2. WOD
 Every 3 minutes for 15 minutes (5 sets):
 4-6 Strict Handstand Push-Ups to 6″/4″ Deficit
 12 GHDSU
 30 Double Unders
 10 Overhead Squats 115/75


(2) CrossFit III Coaches


(2) CrossFit III Coaches