CrossFit & Sweat | Mon, Dec 1

Lower Push + DB/KB Strength

Warm-up:

Partner med-ball passing relay

P1 passes wall ball to P2 (10 ft apart) for 20 passes, then 5 burpees each.

Switch. 3 rounds.

Strength:

Goblet Squat 4x8 KB (Rx: 70/53 lb)

DB Romanian Deadlift 4x10 (Rx: 50s/35s lb)

WOD | 20min AMRAP:

10 DB Thrusters (Rx: 35/25 lb)

15 KB Swings (Rx: 53/35 lb)

20 Cal Air Bike or 400 M. Run

30 Walking Lunges (bodyweight)

Cool-down:

Hip flexor stretch + foam roll quads.