Champlain Valley CrossFit – Fitness: Monday, September 24th, 2018
Move
WOD:
1) Front Squat: 6-4-4-3-3 Every 2:30
Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.
2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30
Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other.
3) AQAP:
800m Run
40 Burpees
30 D-Ball Over the Shoulder 70/50
Extra Work:
4) Swiss Ball Hamstring Curls: 4 sets of 10
Rest 90-120 seconds between sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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