CrossFit & Sweat | Mon, Dec 1
- Coach Ivan
- 5 days ago
- 1 min read
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.

4 rounds-RX weights 400m runs
3+49, 53# KB, 30 thrusters
3 rounds + 25 reps at Rx
4 rounds +25 reps (400 meter run) at Rx
3 rounds + 25 reps + 400m run
Rx (400m Run)