Friday, October 5 Slamballs

Wednesday, October 3 Heather BDAY WOD
October 2, 2018
Saturday, October 6 Hotshots 19
October 5, 2018

CrossFit UNLEASHED - Long Island City, New York | Dutch Kills, Sunnyside, Woodside, Astoria, Gym

CrossFit

Team Series STRONG Cycle
Week 6

Warmup
2 Rounds:
8x Kossack
20 foot Prisoner Duck-Walk
10 second Top of Ring Hold
10 second Bottom of Ring Hold
5x Yoga Push-ups

STRENGTH
Back Squat
10 Rep max

CONDITIONING
“Kingpin”
24 Minute AMRAP
In Teams of 2
12 Ring Pushups
14 Ball Slams
12 Back Squats 135# / 95#

CrossFit OCR

REST DAY (Track WOD)

CrossFit STRONG

STRENGTH
Squat 3 RM
then
Max Reps at 90% of 3RM

CONDITIONING
“Kingpin”
24 Minute AMRAP
In Teams of 2
12 Ring Pushups
14 Ball Slams
12 Back Squats 135# / 95#

 

CrossFit OLY

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