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Wednesday

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CrossFit Seven Cities – Just Conditioning

Just Conditioning

Metcon (AMRAP – Reps)

Circuit #1

2 Rounds

60 seconds Assault Bike/Row Cals

60 seconds Burpees Over Object

rest 60 seconds

then…

Circuit #2

2 Rounds

60 seconds Mountain Climber reps

60 seconds Wall Sit

rest 60 seconds

then…

Circuit #3

60 seconds Elbow Plank Reps

60 seconds Russian Twists

For repetitions !

Tuesday

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Metcon

Metcon (Time)

8 Rounds

10 Wall Balls (20/14)

10 Pullups

For time…
COMPARE TO 11.1.2016

Core

Metcon (No Measure)

“TABATA”

Bottom Balance
(:20 seconds of work/ :10 seconds of rest x 8 Rounds)

Metcon (AMRAP – Reps)

“TABATA”

V-ups

For reps…

Monday Fitness!

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CrossFit Seven Cities – CrossFit

 

Weightlifting

Push Press (3-3-3-3-3-3-3)

Every 90 seconds for 7 sets:

Work up in load with good technique!

Workout of the day

Metcon (AMRAP – Reps)

7 min (amrap)

3 Front Squat (135/95)

3 Bar Over Burpees

6 Front Squat

6 Bar Over Burpees

9 Front Squat

9 Bar Over Burpee

etc……

Score is total reps completed.