Don’t forget to PRE-ORDER your FENWAY LOVE shirt or tank by this Friday! Click here to make your selection!
FITNESS & AIM
A. Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds
B. Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
SPORT
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
Choose load based on feel.
B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
C. Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups
Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed
CROSSFIT MOMS
“Baby Michael”
Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows
Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows
Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups