I Know A Lot Of You Had Trouble Signing In Wednesday…
If So… Try This Link…
https://raincrossfitness.sites.zenplanner.com
Hope It Works!!!
This Post Was Originally Titled… “CrossFit Abs…”
How ‘Bout Dem Dubbs/Singles?!?!
You Know What Goes Good With 225 “Jump Ropes”?!?!
225 Sit Ups!!!
We Do A Lot… Like… A LOT Of “Abs” @ RCCF…
No… Not For The “6-Pack”…
That’s Just A Bonus….
But To Build Up Your Core Strength…
Your Core Is Involved In…
Well…
Everything!!!
Especially DeadLifting…
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ALRIGHT… HERE WE GO!!!
Warm-Up/Strength…
5 “Single & Controlled” Deadlifts @ 70% Of Your 3 Rep Max
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MetCon…
***Deadlifts… Any Style… Using 75% Of Your 3 Rep Max…***
***KettleBell Swings… American… Rx’d: M-72lbs/F-53lbs.. Sx’d: M-53lbs/F-35lbs….***
***Sit Ups… Rx’d: M&F-MedBall Sit Ups… Sx’d: AbMat Sit Ups…***
25 Min TIME CAP!!!
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For Time:
3 Deadlifts
15 American KettleBell Swings
75 Sit Ups
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3 Deadlifts
12 American KettleBell Swings
60 Sit Ups
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3 Deadlifts
9 American KettleBell Swings
45 Sit Ups
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3 Deadlifts
6 American KettleBell Swings
30 Sit Ups
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3 Deadlifts
3 American KettleBell Swings
15 Sit Ups… TIME!!!
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3…2…1…GO!!!
***ADV: M&F-GHD Sit Ups… YOU GOTTA MOVE TO BEAT THAT TIME CAP!!!***
4.18.2018 WOD & Scores…
RainCrossStrengthandConditioning 