Thurs. May 31/Fri. June 1

Recovery

Group 1:

3 Rounds
3 Box Jumps
5 Push Ups
7 Dynamic Squats
Run 200 M

Group 2:

3 x 5
Bench
Deadlift
Choice Squat

Tues. May 29

Recovery

6-4-2 (light to medium weight)

Lat Pull Downs
MB Goblet Squats
Tricep Push Downs
DB Lunges
Cleans

Mon. May 28

Wishing our Duquesne Swimming family and friends a happy and safe Memorial Day Weekend!!

The remaining CrossFits for the week will be recovery! Enjoy!

Thurs. May 24/Fri. May 25

Group 1:

3 Rounds of (1-4)

1. 25 wall ball (fast as possible – quick reactions, but good form!)
2. 3 rounds of:
- 5 pull ups
- 10 push ups
- 15 jump squats (Weight?? How tough are you?)
3. 25 wall ball (fast as possible)
4. Rest 0:30-1 Min.


Group 2:

12-10-8-6-4-2

One Arm Row
One Arm KB swing
OH Lunges
Back Squat
Thrusters


All: Abs
10 -1
Streamline Crunches
Rope Climb
Regular Sit Ups
Slow Scissors

Mon. May 21/Tues. May 22

Group 1: 2x through

50 Sit Ups

40 Split Squats

30 Push Ups

20 Side-to-Side Right Leg Hops (total – hope over a line)

10 Pull Ups

Run 800M

10 Pull Ups

20 Side-to-Side Left Leg Hops (total – hope over a line)

30 Dynamic Squats

40 Burpees (optional push up)

50 Leg Raises

Group 2:

21-15-9

Cleans

Bench

SLDL

Front Squat

Toes to Bar