Crossfit Restoration – Focus 30 min AMRAP 400m run 3 rounds: 5 pull ups 10 push ups 15 squats Finisher: 200 Russian twist 150 bicycles 100 sit ups

MONDAY Weightlifting Back Squat (1×20) This is week 5 now. Weights are really climbing, if you’re not feeling an increase THAT’S OK. the goal is to get 20 squats, at whatever weight fits you today. Metcon Metcon (Time) 30-20-10* Hang KB Snatch (53/35)(35/20) KB Box Step Ups *200m run following each round KB Snatches can […]

SATURDAY Weightlifting Split Jerk (15 Min) 15 Min to work technique and build as time allows. Metcon Metcon (Time) In Pairs: 6 Rounds: You go, I go: 12 Shoulder to Overhead 8 Front Squat 6 Bar Facing Burpees 200m Run Teammate 1 completes one full round, upon returning from the run, high fives their teammate […]

Crossfit Restoration – Focus 35 min AMRAP: 15 cal ski 15/15 lateral step up 15 broad jumps 15 sumo squats 15/15 split squats 15 barbell RDL 200m run Finisher: Build to 100 plank side hip dips

FRIDAY Metcon Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010

Crossfit Restoration – Focus 5 rounds: 25 min cap Heavy farmer carry 15 barbell rows 15 barbell good mornings 15 ab roll outs 15 barbell curls 1 min Superman hold Finisher: X3 1:30 min plank pull throughs 20sec hollow hold

THURSDAY Gymnastics Handstand Walk (15 Min Work on Skill) Skill building: 15 minutes to work on learning to walk on your hands or building into handstand holds or shoulder taps. Metcon Metcon (AMRAP – Rounds and Reps) Single Arm KB Farmers Carry Down Alley (53/35)(35/20) 60 Double Unders 10 Bench Press (135/95)(95/65) 20/17 Cal Assault […]