This week show us how you #bustamove at the box. Post to Facebook, twitter, or instagram. We can’t wait to see what you come up with!
FITNESS
A. Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B. In teams of two, partners alternate to complete 5 sets each of:
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
100 Meter Run
AIM
A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B. In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
32kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)
SPORT
A. Three sets of:
Back Squat x 8-10 reps
Rest as needed
Work as heavy as you can for each set.
B. 2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk (or 50 shoulder taps)
50-foor Overhead Walking Lunge (155/115 lbs)
CROSSFIT MOMS
Advanced
5 rounds
500m row
10 thrusters #65
Intermediate
4 rounds
500m row
10 thrusters #45
Beginner
3 rounds
500m row
10 thrusters #15-25