5/5/20

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

Metcon (10 Rounds for reps)

On the Minute x 10:

1 Set of Strict Handstand Push-ups

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike

Aerobic Threshold Intervals

On the 3:00 x 8 Rounds:

400 Meter Run

Home Wod

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

800 Meter Run

15-12-9:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

400 Meter Run

Body Armor

Alternating On the Minute x 10 (5 Rounds):

Minute 1: Max Alternating Dumbbell Bench Press

Minute 2: Max Hollow Rocks

Share