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Tuesday 4/11/2016

17.5 liz 2











Crossfit and 5:15 am Endurance:


500 m row or 400 m run

Mobility: CS/ Dynamic Stretch

B warmup:

3 rounds of:

10 ball slams

10 squats w/slam ball

10 Slam ball situps

Workout warmup:

12 min alternating EMOM

Pull ups, alternate between strict and kipping

150 m run

10 C&J with KB



Last done 3/17/2016…

3 rounds of:

400 m run

21 KB Swings 24/16

12 Pullups

5:15 am Endurance:


3 rounds of:

400 m run

21 KB Swings 24/16

12 Pullups

O lift:

10 rounds, on the 90 sec.
1 Hang squat snatch + 1 squat snatch + 1 snatch balance.
Start at 60%, add weight as you can.


5 rounds of:

8 ring dips

8 CTB pullups

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