This week we will be doing running and rowing on most days as a warm-up just to get you comfortable with the exercises and slowly build a base of cardio endurance which will go a long way towards improving your overall endurance and ability to recover during regular workouts.



EMOM Monday

Leg endurance

E2 minutes for 12 minutes

30 sec Wall Sit

8 Front Squats at 60% of your 1RM

Rest 3 minutes

EMOM for 8 minutes

1 – 4 Push Press 40/30kg + 10 Mountain Climbers

2 – 12 Hang Cleans 40/30kg

Rest 3 minutes

4 minute AMRAP

10 Front Squats

10 Hang Clean and Jerks 40/30kg



About AB

Crossfit Coach

Posted on January 14, 2019, in WOD. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: