Beach Body Cycle Week 3 of 4

430 STRONG

Warm-up

30 Calorie Bike
30 Air Squats
30 Ball Slams

STRENGTH

Back Squat (3 – 3 –  3 – 3 – 3)

CONDITIONING

Sting (3 Rounds for reps)

3 Rounds
1 Min Axle Clean and Jerk
1 Min Log Clean and Jerk
1 Min Calories Assault Bike
rest 1 Minute

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CrossFit

Warm-up

Metcon (No Measure)

10 Minute EMOM
Min 1
30-50 Unbroken Double Unders
Min 2
Handstand Hold :30 seconds or Wall Walk hold

SKILL

Metcon (No Measure)

Handstand Walk Practice

CONDITIONING

Blush (AMRAP – Rounds)

20 Minute AMRAP
10 Sumo Deadlift High Pulls 75# / 55#
25′ Handstand Walk or 3 Wall Walks
50 Double Unders