21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees
Strength
Front Squat
2-2-2-2-2 hold bottom for 5 sec.
Start at 65% of 1 rm max
Compare to: 160428
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
8:47 no front squat
Matt 14:27 rx'd
Didn't do 1st part, only front squats.
70,95,105,120,130 (PR)
12:45--not sure what happened, but a minute slower than last time.
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