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| milford sound via helicopter! |
friday:
rest day
CrossFitters
Warm Up: Run 400m, then range of motion drills. Next, perform the junk yard dog, then work up to 70% of your 1 RM front squat.
Strength: Front squat - 10 sets x 5 reps @ 70% 1 RM.
Work Capacity: Complete 2 rounds for time of...
15x Power Clean (115#/75#)
100 Double Unders
15 Dead Hang Pullups
15 Ring Dips
Core: 3 rounds - 10x Strict toes 2 bar, 10x Reverse hypers (3/2 x 45# plates)
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