Concrete Body Crossfit

11-30

Foam Rolling Lesson

DB Floor Press 4×10
paired with
Bulgarian Split Squat 4×10 each

Ring Biceps Curls 4×10
paired with
Partner Assist Glute Ham Raise 4×10

11-29

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

11-27

Deadlift 5×5
paired with
Plank 5x30seconds

In pairs
400m Run
100 Push ups
400m Run
100 Bodyrows
400m Run
50 Burpees

11-26

Olympic Lifting

11-25-2019

Push Press 5×5
paired with
Toes to Bar 5×10

Partition Reps As Needed:
200 KB Swings
150 Air Squats
100 Stationary Lunges
50 Squat Jumps

11-23-2019

Romanian Deadlift 4×10
paired with
Toes to Bar 4×10

DB Snatch 4×2 each
paired with
Weighted Dips 4×10

Bearcrawl 4x50m
paired with
4 Way Shoulders 4×30 seconds each

22 NOV 19

200m Farmer Walk
100 Double Unders
90 Ball Slams
80 Lunge Walk Steps
70 Push Press
60 KB Swings
50 Step Ups
40 Push Ups
30 Pull Ups
20 Sit Ups
10 Burpees
3 min plank

11-20

DB Goblet Squat 5×8
paired with
Box Jumps 5×5

Pull Ups 5×5
paired with
Ab Wheel 5×10

3 Rounds For Time
20 KB Swings
400m Run

11-19

Olympic Lifting

11-18

Bench Press 5×10
paired with
Bodyrows 5×10

21-15-9
Thrusters
Burpees