Tuesday, October 9th 2018

Omar

CrossFit

Strength
EMOM 10 min
Building to Heavy
Power Clean + Push Press + Thruster

Metcon 
AMRAP 15
6 Calorie Assault Bike
12 Shoulder to Overhead
18 Jumping Lunges (Total)
24 Sit Ups

Rx: 135/95
Fit: 95/65
Dyn: 45/35, Walking Lunges

Cool Down
3 Rounds Not For Time
9 Barbell Hip Extensions (can be done with shoulders on bench or floor)
9 Banded Side Steps (9 each direction)

https://www.youtube.com/watch?v=DTP1rxkYoU8
https://www.youtube.com/watch?v=Z9HGyj5Sh2E

Sweat
“Kelly”

5 Rounds for Time
400m Run
30 Box Jumps
30 Wall Balls

Rx: 24/20, 20/14

3 Rounds Not For Time
9 Barbell Hip Extensions (can be done with shoulders on bench or floor)
9 Banded Side Steps (9 each direction)

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