THURSDAY Metcon Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30" 1 Rope Climb, 15′ In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005

Crossfit Restoration – Focus 25 min AMRAP: 10 pull-ups 10 KB alt bench press 10 KB upright row 10 Tricep dips 200m run Finisher: 6 rounds (10 min cap) 20 yd KB Bear crawl 10 American KB swings

WEDNESDAY Weightlifting Push Press (5×5) Week 3 of 6 Continue to challenge yourself on these, approx 80-85% of your 1RM. Metcon Metcon (Time) For Time: 400m Run 21 Double Dumbbell Push Press (50/35)(35/20) 50 Double Unders 21 Burpees Round 2: 15’s on Push Press and Burpees Round 3: 9’s on Push Press and Burpees

Crossfit Restoration – Cassie Heels elevated goblet squat American swings HR push ups DL to HP Plank Skaters Plate walk ups

Crossfit Restoration – Focus 20 min EMOM: Min 1: 6 front squat Min 2: 8/8 Bulgarian split squats Min 3: 16 heel elevated goblet squat Min 4: 16 goblet Cossack squats 10 min Partner sled pulls Partner A completes a 40yd sled pull Partner B holds a plank

TUESDAY Weightlifting Metcon (AMRAP – Reps) 12 Min EMOM Even: 6-10 Strict Pull Ups Odd: 30 Seconds Hollow Hold Flutter Kick Modify the pull up to the best option for you. Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 15 Row Cals 20 American KB Swing 15 Bike 20 Ring Row 15 Cal […]

Crossfit Restoration – Focus 30 min cap Buy in: 30 burpees 6 Rounds: 10 HR push ups 15 squats 20 sit ups 15 rev lunges 10 plank to push up Buy out: 30 burpees