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Workout of the day 12/6/2017

By December 7, 2017 WORKOUT OF THE DAY No Comments

CrossFit 88 Park Ridge – CrossFit

FITNESS
EMOM for 15 minutes:
Minute 1 – 6-8 Dumbbell Floor Press
Minute 2 – 30-45 sec Prone Plank
Minute 3 – 20 Band Pull-Aparts
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PERFORMANCE
Every 2 minutes, for 8 minutes (4 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
Every 3 minutes, for 9 minutes (3 sets):
6-8 Dumbbell Floor Press
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Rx+
1. 4 sets of 8-10 barbell bent over rows
2. Dumbbell tricep rollbacks 4 sets 10 reps
3. 50/50 Side bends with kettlebell

F: Dumbbell Floor Press (5×6-8)

P: Dumbbell Floor Press (3×6-8)

F: 12/6/2017 (Time)

21-15-9 Reps:

Plate Ground-to-Overhead

Lunges w Plate Overhead

Sit-ups

P: 12/6/2017 (Time)

For time:

40/30 Cal of Assault Bike or Rowing

30 Thrusters (115/75#)

C: Handstand Push-ups (5×2.2.2)

C: 12/6/2017 (5 Rounds for time)

Every 4:00 x 5 Sets:

15 C2B Pull-ups

15 Front Squats (135, 95)

15 Push Press (135, 95)
Score each time