Monday

TRU Strength Fitness – CrossFit

View Public Whiteboard

Warm-up

Strength

Metcon

Warm-up (No Measure)

Warm up: 2 Rounds

1 lap around building

30 second side plank each side

10 walking lunges per leg

10 V ups

10 Meter seal walk ( use furniture sliders by small whiteboard)

E2MOM 10

1 clean+ 6 front squats. Heavier than last week!

Wod: Metcon (Time)

3rnds

10man makers

20m OH Lunge with DB

Friday

TRU Strength Fitness – CrossFit

View Public Whiteboard

Warm-up

Tabata 2 (No Measure)

Mountain Climbers

Sit up

Plank

Jumping lunges

Strength

Metcon

WOD 1: Metcon (No Measure)

10- 50m Sprints

1-4 1min Rest

5-7 45sec Rest

8-10 30sec Rest

Bench press

With a partner:

E2MOM 10:

10 dumbbell bench press-pause at the top of the rep for 1 second.

WOD 2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#