FUNday

In TEAMs of 2…

Alternate after every movement 

10 Rounds for TIME of: 

 10 Box Jumps

 20 Russian Twist 

 10 Dips

 10 Snatches

 10 Burpees

 20 Bar-Over-Hops

 10 1arm KB Thrusters

Thursday

EMOM for 20min:

:20 Handstand Hold

 10 Tricep Kickbacks

 25 Double-Unders

 10 Pistols

 20 Hollow Rocks

Wednesday

BUY IN: 15 Bench Press (155/95)

5 Rounds for TIME:

  5 Strict Pull-UPs

10 GHD Situps

15 Gobet Squats

20 KB Snatches

KB RX= 53/35

Tuesday

CrossFit Total

1 Back Squat

1 Strict Shoulder Press

1 Deadlift

Monday

SLED WORK

4 Rounds for TiME:

 Tower RUN

 12 Toes-2-Bar

 20 Box Jumps  

How to Use Sleds to Recover From an Injury, Improve Conditioning, and Gain Strength

Often overlooked and stored in the corners of CrossFit affiliates, sleds are one of the most versatile training tools available, capable of supercharging everything from injury rehabilitation to sprint speed development. Whether you're recovering from a lower-body injury, building conditioning, or enhancing athletic performance, this simple piece of equipment delivers results that few other tools can match.

FUNday

For TIME:

10-9-8-7-6-5-4-3-2-1

 Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

 Push Press (135/95)

Alternate movements after each set

Power: The ability to express strength rapidly. Power translates into explosive movements like jumps, sprints, and Olympic lifts.

Thursday

5 Rounds, each for TIME:

 500m ROW

REST 3min between efforts

Stimulus and Strategy:
5 all-out sprints on the rower. Attempt to improve your time on each attempt. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride.