Wed 10-21-15

CROSSFIT

STRENGTH

Back Squat 5x5

WOD

12-10-8-6-4-2

Burpee to plate (45/25)

Back step lunge w/plate overhead

Sit ups

HIT-CON

Skill: Jump Rope (Double-Unders or Singles)

Workout: AMRAP-4

50 Double-Unders, (Scale to singles only if people don't have DU's,  otherwise reduce DU's)
20 Heavy Weighted Box Step-Ups (Use a pair of dumbbells or kettle bells, 70#+ for guys, 50#+ women, scale down if needed)
Repeat same workout again.
Rest 1 minute
Repeat same workout again.
Rest 1 minute
Repeat same workout again.


Rest 2 Minutes then into an ab crusher


50 bicycles (opposite knee to opposite elbow, 25 each side)

40 scissor kicks

30 sit-ups

20 V-Ups

10 Toes To Bar



3 comments (Add your own)

1. Kabayan wrote:
I love to feel the I love to feel the burn of doing over 400 sit ups a day it is just the best feeling of puinhsg myself. My hot girlfriend loves to see my ripped abs and feel me up. After i do all these sit ups and feel that hot burn i go lift very heavy weights and then oil myself up for sex with my very hot girlfriend.

Mon, February 29, 2016 @ 5:58 AM

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