Wednesday

ROWing Intervals:

 5-4-3-4-5 Minutes  

REST for 2min between Intervals

Tuesday

For TIME:

 3 Mile RUN

Build Resilience, Not Fragility: The Science of Training CrossFit Safely Through Every Decade

The biggest risk you face as an aging athlete is not training at all. Here's why the strongest bodies are the safest bodies, and how CrossFit builds the physical capacity that protects you in the gym and in everyday life.

Monday

20 Rounds for TIME:

  5 Burpees 

10 Sit-UPS

15 Squats

FUNday

AMRAP in 15min of:

 Anchor RUN

 30sec KB Hold (70/53s)

Thursday

For TIME…

21-15-9 reps of:

 Wallballs

 Toes-2-Bar

Rest 2 minutes

15-12-9 reps of:

 Wallballs

 Toes-2-Bar

From “David and the Goliaths: The Three-Headed Monster That Ate American Health”

Wednesday

1 Hour RUCK

19 EXPERT RUCKING TIPS 

Tuesday

7 Sets of Complex: 

 3 Power Cleans

 2 Hang Cleans

REST as needed between efforts