15/05/2018

Strength/Skill

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3 Sets:

20 Dimmel Deadlift

Rest 1 Min

10 Double DB Box Step up left leg

10 Double DB Box Step up Right leg

Rest 2 Min

* Dimmel Deadlift are meant to be fast and snappy. Not too heavy that you have to break them up. Focus on an explosive glute and hip drive.

*Box step ups are done with 10 reps in a row on one leg then 10 on the other. Set box to height of knees. Try not to hop off of grounded foot

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Conditioning:

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AMRAP- 10 min

25 ft Single arm KB Front rack Lunge

Right arm 24/16

25 ft Single arm KB Front rack Lunge

Left arm 24/16

20 KBS 24/16

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CrossFit BURN Class

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AMRAP – 20 Min

50 ft Single arm KB Front rack Lunge

Right arm

20 Kettlebell Swing

50 ft Single arm KB Front rack Lunge

Left arm

20 Over Kettlebell Burpee

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