CrossFit rest day at Southern Hills.

 

Strength:

Back Squats

5 seconds down, hold for 3 seconds, stand

3-3-3-3-3

Start @ 50%, increase by 5% each set

 

For Quality

 

Conditioning:

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

2 rounds

 

Sell-out: 40 Burpees onto a 45lb plate

 

For Time

Compare to Friday, 23 May 2014

This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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