Dec, 11

CrossFit LandRush Workout 12/12/2017

By Coach Summer

Endurance

Conditioning 
Resisted Sprints
5 Sets of 20m
Metcon
3 Rounds for time of:
200m Run
10 Medball V-Ups (14/10)
15 Super Tuck Jumps (14/10)
500m Row
20 Slam Balls (20/30)
25 Box Jumps (24/20)

CrossFit

Weightlifting
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Evil Wheels x 6-8 reps @ 3020
Rest 90 seconds
Metcon
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips

BootFit

Strength
3 Rounds of:
30 sec R side plank with lateral leg raise
30 sec L side plank with lateral leg raise- leg on floor have knee bent
30 sec wall sit holding Wallball OverHead

(make sure back is flat against wall if cannot perform do unweighted with arms overhead)
Metcon
In Teams of 2 Complete the following for time:
100 Calorie Bike or Row
One partner bikes or rows while the other completes 1 round of:
20 walking lunges with wallball in bear hug (20/14)
20 Pushups

Switch partners after completed round until 100 calories is met.
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