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| teaching each other the squat |
friday:
rest day! focus on what you are going to do tomorrow!!!
CrossFitters
Warm Up: 3 rounds - 30 seconds single unders, 5x 1-arm kb swing each arm (16kg/12kg), 5x pull ups, 30 seconds double unders.
Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
50x double unders
10x KB snatch each arm (24kg/20kg)
2x rope climb
Endurance: 8x hill sprints. Rest is walk back down the hill, and ideally, the hill sprint will last 25-30 seconds.
Core: 3 rounds - 20x WTD sit ups (45#/25#), 5x Romanian dead lift (100% of your 1 RM Clean)
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