May 2018

Monday 5/7

CrossFit: 3, 4 min rounds, rest 1 min after each round: 50/40 calorie of row with remaining time, parallette pushups Longevity: A. Russian KB Swing progression B. AMRAP 10 min Bike .4km 20 russian KB swings QuickFit: 4 sets of KB RDL x 8-10 reps Dumbbell shoulder press x 8-10 reps each half kneeling get-ups […]

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Friday 5/4

CrossFit: AMRAP 10 min: ascending ladder by 1: 1 cluster-clean into thruster 1 burpee over bar 2 cluster, 2 burpee,… Longevity: 4 sets for quality: Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 sec Rest 45 sec QuickFit: 3 rounds for

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Thursday 5/3

CrossFit: 4 sets for quality: 30 sec of russian KB swings Rest 30 sec 30 sec of goblet squats Rest 30 sec 30 sec of L/R side turkish get ups Rest 30 sec 30 sec of goblet reverse lunges Rest 30 sec 30 sec of L/R side KB windmills Rest 30 sec QuickFit: 5 rounds:

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Wednesday 5/2

CrossFit: ‘Running Cindy’ AMRAP 20 min: Run 400m 5 pullups 10 pushups 15 squats Longevity: 200 m run 2 Rounds of: 5 pullups 10 pushups 15 squats QuickFit: 4 sets for quality Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 seconds

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