Tuesday July 19th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 19, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
400 Meter Run
10 Wall Climbs
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STRENGTH:
Split Jerk 3X3 @ 70-80%
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METCON:
Four rounds for time of:
10 Handstand Push-Ups
20 Pull-Ups (RX+C2B)
40-Feet of Walking Lunges with KBs (24/16 kg)
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ACCESSORY:
Three sets of:
Seated Single-Leg Lifts x 20 reps
Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps
Rest 60 seconds
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
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*Optional CrossFit Endurance Workout*
- 5000 Meters at a moderate pace
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2016 09 08