Monday 7/16/18 - Oh My Quads


M-1: 6 Sets:

8 Kettebell Front Rack Split Squat 10 Seated Kettlebell Strict Press Purpose: Build unilateral quad strength while maintaining good core position.

Load: Choose weight that challenges movement but allows unbroken reps. For Split Squat, have front foot on 4-8" plate.

M-2: Every 2:00 for 20:00 250m Row 10 Burpee 40 Double Unders

Goal: Maintain a pace you could continue at for 40:00--this is not a sprint.

Load: Choose a load that allows :15-:20 rest/round.

Options: 250m Row 6 Burpee 30 DU

200m Row 6 Burpee 30 SU

M-3: Cash Out

4 Rounds Not For Time: 10 Striaght Leg Sit up 10 Hollow Rock 10 Superman

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ashley@crossfitfargo.com
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