Kelly Tuesday 17/10/17
16th October 2017 by
CrossFit
Warm Up
15min EMOM
Partner Wheelbarrow x2
Partner Log Roll x1
Partner Leap Frog x1
WOD
“Partnered Kelly”
30min AMRAP
400m Run
30 Box Jumps 24/20″
30 Wallballs 9/7kg
CrossFit Lite
Warm Up
60/45/30/15/30/45/60 seconds of:
Skipping
Situps
Plank
Strength
4 Rounds:
30 seconds Flutter Kicks
1 minute Barbell Push Press
30 seconds Rest
30 seconds Flutter Kicks
1 minute Barbell Back Squat
30 seconds Rest
30 seconds Flutter Kicks
1 minute Barbell Bent Over Row
30 seconds Rest
WOD
10min AMRAP
In Teams:
Calories on Rower
Mobility
Banded Triceps
Banded Trapezius
Quads Stretch
Barbell Club
Warm Up
10 KB Deadlifts
8 KB Cleans
6 KB Push Jerk
4 KB Push Press
2 KB Press
Strength
A) 3 Position Clean – Heavy for the day
B) Push Press 5×3
C) 4 Rounds – Double KB Carry 2x10m of Left hand OH Carry, Right hand Farmers Carry then switch sides