Day 34 – CrossFit

Zach was the trainer and Stacey trained with us

Warm Up:

  • Skip rope
  • Dynamic Stretches
  • 10 Knee to elbow
  • 10 Jumping pull ups
  • 10 Lunges (each leg)
  • 10 Push ups
  • 7 Knee to elbow
  • 7 Jumping pull ups
  • 7 Lunges (each leg)
  • 7 Push ups

W.O.D.: 21-15-12-9-6- and 3 rep rounds of:

  • Chest to Bar Pull-ups
  • Front Squat 95/65 pounds
  • Split Jerks 95/65 pounds
  • Sit-up (Ab Mat)

Light Blue Band Pull ups & 65lb. bar

TIME: 20:23 Not Rx

Ab Work Out: 3 rounds

  • 1 min plank
  • 30 sec sit ups with ab mat
  • 30 sec rest

 

 

91 thoughts on “Day 34 – CrossFit

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