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Accuracy is a component of fitness. Get out of the gym and test it!

TUESDAY

STRENGTH

Every 90 seconds x 7 rounds of:
3 Touch & Go Power Cleans
*building

WOD

“Nothing Fancy”
3 rounds for time of:
100 Double Unders
50 Wall Balls, 20/14
25 Toes to Bar

ACCESSORY WORK

A. 4 x 5 Narrow Grip Bench Press
B. 4 x 6 KB Windmill, each side
C. Iron Scap Protocol

SHRED

WOD

“Cutting”
500 meter Row
5 Reverse Curl to Strict Press with Dumbbells
400 meter Jog
4 Strict Toes to Bar
30 Calorie Bike
3 Strict Handstand Push-ups
20 Calorie Ski
2 Turkish Get-ups, 1 per side
100 Single Unders
1 Wall Climb

ENDURANCE

Warm Up:
Tabata :20 :10 rest You will spend 2min@ ea. station
Ski
Row
Bike
Lunges w/ a reach
WOD:
2 Rounds
Run 800m at a moderate pace
Rest 1 min
Run 300m at a fast pace
Rest 2 min
Run 600m at a moderate pace
Rest 1 min
Run 200m at fast pace
Rest 2 min
Run 400m at moderate pace
Rest 1 min
Run 100m at a fast pace
Rest 2min
Total: 4800m
Warm down:
1000m row at an easy pace
Stretch IT band
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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