Monday, August 13th - Saturday, August 18th

The BodySpec DexaScan truck will be parked here on Wednesday. There are currently only 5 spots remaining. Make sure that you sign up so that you can track your progress. https://www.bodyspec.com/scan-me/amity_crossfit/2018-08-15?q=Palo+Alto%2C+CA%2C+USA

 

Monday

 

(A) Back squat - 2RM

 

 

(B) 4 x 60s assault bike, rest 3.5 minutes

 

(C1)  V – ups – 3 x 20

(C2) Russian twists – 3 x 20

 

(D) Knee in the corner stretch - 60s/each

 

 

Tuesday

 

(A) Push Press - 2RM

 

 

(B) AMRAP in 10 minutes

  • ï14 SA DB push press
  • ï12 box jumps
  • ï10 pull ups

 

(C) ab wheel - 3 x 15

 

 

Wednesday

 

(A1) Reverse V up on Rower – 4 x 18

(A2) Hollow hold – 4 x 35s

 

(B) AMRAP in 30 minutes

  • ïrun 350m
  • ï20/14 cals AB
  • ï20 KBS
  • ïRow 20/14 cals
  • ï20 SA KB Front squat
  • ï60s plank

 

 

Thursday

 

(A1) Close grip bench press  - 4 x 4 - 6

(A2) DB Row 4 x 4 - 6

 

 

(B) 21, 15 & 9 reps

  • ïburpees
  • ïtoes to bar
  • ïassault bike calories

 

(C1) side plank – 3 x 40s each

(C2) Ring row hold - 3 x 12 - 15s

 

Friday

 

(A) Deadlift - 2RM

 

(B) AMRAP in 4 minutes x 2, rest 2 minutes

  • ï8 chest to bar pull ups
  • ï10 thrusters
  • ï20 double - unders

Saturday

 

AMRAP 2

5 Burpees 

10 KBS (24/16kg)

 

Rest 1

 

AMRAP 4

30 Double Unders/45 Single Unders

5 Burpees 

10 KBS

 

Rest 2

 

AMRAP 8

15 Wall Ball

30 Double Unders/45 Single Unders

5 Burpees

10 KBS

 

Rest 4

 

AMRAP 16

200m Run

15 Wall ball

30 Double Unders/45 Single Unders

5 Burpees
10 KBS