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Thursday 10/24/19

Yankee CrossFit

 

Fitness

1. 3 Sets – quality focused

SA DB Press – 10/arm – to a tough set

Bent Over BB Rows – 10 reps

DB Pull-overs – 12-15 reps – keep arms straight and lats engaged

2. Weighted Plank

30 sec X 3 sets – build to a max load, weight over low back

**rest about 90 sec b/w sets

Performance

Gymnastics Skill Work

15 mins Gymnastics Skill session – can focus on higher level progressions for BMU, RMU, HSPU, HSW, etc.

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6 Rounds

:30 AB/ Row/ Ski

:30 Russian KBS

:30 No-push-up Burpee BJ’s

:30 REST