06/05/2020

CrossFit One Valley - StrengthPendlay Row5x5 bent over penday rows **build to a moderate set, nothing crazy heavy **Rest 2 mins between setsMetcon (AMRAP - Reps)B. Upper Anterior/Posterior mix: 9 min EMOM: 1: 10 close grip bench press (keep this lighter today) 2: 1 tough UB set of strict pull ups (if you are not able to do pull ups, then do ring rows, but make them hard) 3: 50ft heavy farmers carry w/ DB's or KB's (try to pick something tough)

CrossFit One Valley – Strength

Pendlay Row

5×5 bent over penday rows

**build to a moderate set, nothing crazy heavy

**Rest 2 mins between sets

Metcon (AMRAP – Reps)

B. Upper Anterior/Posterior mix:

9 min EMOM:

1: 10 close grip bench press (keep this lighter today)

2: 1 tough UB set of strict pull ups (if you are not able to do pull ups, then do ring rows, but make them hard)

3: 50ft heavy farmers carry w/ DB’s or KB’s (try to pick something tough)

06/04/2020

CrossFit One Valley - EnduranceMetcon (Time)15 Calorie echo 50 Air squats 15 Calorie echo 40 sit ups 15 Calorie echo 30 lunges 15 Calorie echo 20 push ups 15 calorie echo 10 burpees

CrossFit One Valley – Endurance

Metcon (Time)

15 Calorie echo

50 Air squats

15 Calorie echo

40 sit ups

15 Calorie echo

30 lunges

15 Calorie echo

20 push ups

15 calorie echo

10 burpees