DAY OFF

3rd week of strength training! DAY OFF!!!!!!!!!!!!!!!!!!!

Pay Attention

Please make sure you arent trying to do 10 days straight of cross fit. the pattern for the workouts is 5 days on 2 days off. Alternately you can go 3 days on 1 day off.

If you have questions let me know

Upside down

Learn how to do handstands.

If you already can learn to do tricks from handstands.

15 to 20 minutes

check out the video on handstand drills

sit down... stand up

5 rounds for time

15 thrusters
bike for 1600 meters

No barbell? lift something heavy over your head. Medicine ball, sandbag

up and down

Find a Hill

20 minutes
10 push ups
run up hill (focus on knee drive)
10 Shoulder press ( handstand pushups or medicine ball shoulder press)
Run down hill (focus on good form)

No Hill? do it on the flat focus on good form

200's

200 situps 2000 meters running.

Break up this anyway you want.
For example

10 rounds
20 situps 200m running @ mile race pace
Change the situp each time

or
5 times
run 400 meters @ 5k pace
10 crunches
10 feet up crunches
10 reach through crunches
10 frankies

Be creative here

Medicine Ball Work

3x12 medicine ball exercises. Choose 5 exercises.

if you don't have access to a medicine ball try a sand bag