Leo Gym Workout Week 16/12/19 CrossFit Marlow

Monday


A) 4 Rnds 8 strict Pull Ups 10 Pendlay Row

3 Rnds 10 tempo Ring Row 2-0-1-3 10 DB Curls


B) 11min AMRAP 8 Pull Ups 15 box jumps 200m Row


Tuesday


A) 3 x 10 Back Squats 3 x 8 BB Lunges Es 3 x 10 Front Squats


B) 50ft DB Lunges (1 arm OH) 22.5/15 50 DU 50ft DB Lunges 40 DU 50ft DB Lunges 30 DU 50ft DB Lunges 20 DU 50ft DB Lunges 10 DU


Wednesday


A) 5 Rnds 6 Push Press 14 Inverted Shoulder Taps 4 Clean Pulls 10 Banded Rotator Cuff


B) DT 5 RFT 12 DL 70/45 9 Hang Cleans 6 Push Press


Thursday


A) 5 Rnds 10 paralette Tuck Through 2 Skin the Cat 8 Hollow in to Arch 5 strict TTB/leg raise


B) Row 2000m E2MOM 7 TTB 15 air squats


Friday


A) 6 Rnds 8 Sumo Deadlifts 10 DB Bench 10 Plyo press ups


B) 1-10-1 KB DL 32/24 Ring Dips




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