Daily Archives: July 11, 2018

Thursday the 12th

I. 3RDS (NFT)
1o Dive bomber push-ups
15 sit-ups
20 squats

II. Bench press
3 x 10 @ 65-75% of 1 RM

III. 4 rounds for max reps:
• 1 min Push Press 75/55#
• 1 min Burpees
• 1 min Front Squat 75/55#
• 1 min Burpees
• 1 min Rest

IV.  2 rds
1 min plank
1 min side plank
1 min side plank
30 second hollow hold

Advertisements

Leave a comment

Filed under coast guard crossfit, crossfit government island, Strength, strength & conditioning