Monday 7/14

Hello everyone. Great week ahead of us. One quick note about this weekend….. SATURDAY THERE IS ONLY 1 CLASS AT 8:00AM. There’s is a competition at CrossFit Bell City in which many of our OSAers are competing in!!! Everyone better come show support wearing some OSA gear! I don’t know if they wil be, but hopefully the shorts will be ready in time.

METCON: “Elizabeth”
21-15-9

Squat Cleans@135/95
Ring Dips/Push Ups
*no bands today. Do full good push ups instead then you can work on dips after if you want*

CORE: 4x
Max sets of 3 V-ups +hold 3rd for 5 seconds, without stopping
*rest a needed between sets*
Finish off with 1×50 Hip Extensions

 

NO BARBELL BOOTCAMP
a) 40s On/20s Off until finished
10 rounds
10 Air Squat
5 Push Ups
5 V-Up

b) 3 Rounds
1
0 OHWL with plate
30s weighted Plank
*rest 90s between rounds*

Twitter Digg Delicious Stumbleupon Technorati Facebook Email

No comments yet... Be the first to leave a reply!