Crossfitindynorth’s Blog

REST DAY 

SHIRTS ARE IN!! 

10 rounds 250 m row sprints

*each round is performed at max speed followed by 1 min rest

Ab work: 8 rounds tabata knees to elbows (K2E) and hollow rocks

*one round is equal to 20 sec work on K2E followed by 10 sec rest, then 20 sec work on hollow rocks followed by 10 sec rest, repeat 8 times 

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5-5-5-5-5 overhead squat
3-3-3-3-3 deadlift 

then: 40 hip extensions

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for time:

30 muscle-ups (120 pull-ups/120 dips)

Ab work: 100 sit-ups

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REST DAY

5-5-5-5-5 bench press

skill work: double unders

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3 rounds for time:

400 m sprint
20 push press 115#/80#
30 dumbell split lifts 25#/15#

Ab Work: 30 knees to elbows

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