Leo Gym Deload Week 3/12/18 CrossFit Marlow

Monday


A) 8 Bulgarian Split Squats 8 Kneeling stand ups (es)


B) 5 rounds for time 200m Row 30 air squats 20 KB Swings 8 pull Ups 2 mins rest


Tuesday


A) 10 Paralette pass throughs Partner Hand Stand work 5 hand stand push ups


B) 10 rounds 5 burpees 8 press ups 20 double unders


Wednesday


A) Ab Sesh 5 Rounds 15 Hollow rocks 1 min plank 5 TTB 45 sec side plank (L) 20 russian twists 45 sec side plank (R)


B) EMOM x 4 16 Mountain Climbers 18 sit ups 16 Shoulder Taps 12 V-sits


Thursday


A) 3 Weighted Pull Ups 3 Turkish get Ups ES


B) For Quality 4 rounds 5 pull Ups 8 Back squats @ 70% 8 Box Jumps 30/24


Friday


A) Deadlifts

8-8-8-8-8 @ 65%


B) EMOM x 5 12/8 cal row 12 KB Swings 10 Box Jumps 8 DL @ 50%


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