Friday. 7.24.15

Oh snap, it’s Fourth Fridayyyy!
TWO Conditioning workouts for the price of one!
You’re welcome, America.

MOB: Full body mobility
WU: 4 Curtis P’s. 4 Wallball 2 for 1’s. 4 Burpees.
R: Day’s Movements.

CI: 30 Curtis P’s for time. 95/65

Rest 3:00 after the completion of 10:00.
(The faster you get done with Curtis Ps, the longer you get to rest!)

CII: Ascending Ladder: AMRAP in 8:00 of:
1 Wallball 2 for 1’s 20/14
1 Burpee

Then 2 reps of each, then 3 reps of each, then 4s, then 5s… how far can you get in 8:00?

LII: Weight of choice.
LI: Weight of choice. Subs of choice.

PWMOB: Full body rollout.

CI: 30 KB Curtis P’s for time at weight of choice.
Rest 3:00
CII: Same as CrossFit CII.

Advanced: 115/75.
Endurance: None

The Mar:
5 rounds of:
6 sit to stands
6 squat thrusts off of bedside
Rest as needed

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