Wednesday, June 21st, 2017

South Landing CrossFit - CrossFit

Training

Metcon (Weight)

10 Minute Quality Amrap

8-10 Banded pull downs from hollow position

8/leg single leg RDL (KB in opposite arm)

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Tuesday, June 20th, 2017

South Landing CrossFit - CrossFit

Training

15 min amrap or 3 rounds for time (or whichever comes first):

Accumulate 1 min L-sit/tuck

100ft/side single arm OH DB carry

1 min/side hold side plank

10 dragonfly sit ups

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Monday, June 19th, 2017

South Landing CrossFit - CrossFit

Weightlifting

Front Squat (12 Minutes to build to a heavy 3)

**Not necessarily a 3RM, but this should be a challening set of 3.

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