Strength
Warm up-
3 rounds-
5 Squats
5 Push ups
Strength-
Front Squats 3 x 3
Leg Extension 3 x 10
Deadlift 3 x 5
Band reverse fly 3 x 10
Dumbbell shoulder press 3 x 10
Banded high rows 3 x 12
CrossFit
Warm up-
400m Run
3 rounds-
5 Ring rows
5 Broadjumps
5 Kettlebell Swings
Conditioning-
‘Helen’
3 Rounds for time-
400m Run
21 American Kettlebell Swings
12 Pull ups
Demo Video-
Categories: Conditioning, Strength, WOD
Leonard: 12;30 mins – (ring rolls instead of pull-ups)
Crossfit – Conditioning
Helen – 13 Minutes total
Last round of pull ups 6 were assisted
Thank you Kazafi, your classes are getting more interesting everyday!
Thank you Ghazi! And you are getting fitter by day. Sky is the limit. Keep it up.