Leo Gym Workout week 4/11/19 CrossFit Marlow
MONDAY
A) E1.5MOM x 5
1) 3 MU / 10 kipping pull ups (butterfly, kipping, box)
2) 10 paralette tuck through
3) 20 V-sits
4) 12 dips
B) 3 Rounds
20 Pull Ups
20 press ups
20 KB Swings 24/16
TUESDAY
A) 5x5 Bulgarian Split Squats ES
4 x 3 Thrusters
B) 14min AMRAP
2 full lengths Lunges (no weight)
300 m Row
2 full length OH DB Carry
200m Row
2 Full Lengths DB Farmer carries
100m Row
WEDNESDAY
A) E2.5MOM x 3 Max TTB
E2.5MOM max strict HSPU into max kipping
ii) E2MOM
8 DB Strict Press
B) 5 x E2MOM
10 DB push Press
10 Burpees
7 TTB
THURSDAY
A) 4 Rnds
2 Skin The Cats
8-10 DB Row
8-10 DB Bench
8-10 DB Curls
B) 5 Rounds
10 Box step Ups 25/17.5
12 DB Cleans 17.5/12.5
14 burpees
FRIDAY
A) EMOM x 4
1) 30secs HS Hold
2) 3 wall walks
EMOM x 4
1) 14 shoulder taps off box
2) 8 pike push ups
B) EMOM x 5
1) 15/10 Wallballs
2) 15/10 cal row
3) 5 strict HSPU
4) 12 DB Lunges
5) 16 ab mat sit ups
