Author Archives: michelle.pena

10/31/2014

Main – CrossFit

Bench Press (5-5-5-5…)
Alternating KB bent over row (8-8-8-8 (e/a))
Metcon (Time)
3 RDS
40 DU
30 situps
20 pullups
10 DB/KB SN 53/35 (e/a)

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10/30/2014

Main – CrossFit

Reverse Barbell Lunge (8-8-8-8)
Metcon (No Measure)
20 yd Resisted lateral side shuffle
*10 yds down/10 yds back
*perform after every set of lunges
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Wall balls
10 Box Jumps
8 Inverted BB row

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10/29/2014

Main – CrossFit

Metcon (No Measure)
Skill:
Rope climbs
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
3 Power Cleans 185/130
15 cal row/airdne
Metcon (No Measure)
Cashout:
Sled Push

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10/28/2014

Main – CrossFit

L-Sit (1-1-1-1 max effort holds)
Tempo Pullups (3-3-3-3 (3/3/3 tempo) *can add weight)
Metcon (Time)
25 KBS 53/35
25 Burpees
20 KBS
20 Burpees
15 KBS
15 Burpees
10 KBS
10 Burpees
5 KBS
5 Burpees

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