A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes
B.
For time:
40/30 Calories of Row (or Assault Bike)
3 Lengths of Gym Dumbbell Overhead Walking Lunges
This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb. dumbbell. Check out http://games.crossfit.com and see teens / age 35+ event #3 to watch them complete this workout.
Boom Lite:
A.
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
B.
Same as above
Recent Comments