Sweat Education
Wednesday 11th November 2015: 10 Minute AMRAP
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5
Jerome Pesito
November 11, 2015
Tuesday 10th November 2015: Crossfit Football Total
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform
Jerome Pesito
November 10, 2015
Monday 9th November 2015: The 300
WARM UP 400 M run 50 Air Squats 300 M run 50 Sit Ups 200 M run 50 Flutter Kicks
Jerome Pesito
November 9, 2015
Saturday 7th November 2015: Smells Like Team Spirit
WARM UP 400 M Run 30 second Over Head Squat Hold with 15 pound plate 30 Hollow Rocks 30 V Sit Ups Shoulder Mobility
Jerome Pesito
November 7, 2015
Tuesday 3rd November 2015: 7 Rounds
WARM UP 8 Minutes : 20 Sit Ups 1 Minute Superman Planks 1 Minute Dead Bug 20 Flutter Kicks 20 Mountain Climbers STRENGTH 15 Minutes:
Jerome Pesito
November 3, 2015
Monday 2nd November 2015: Front Squat, Shuttles & Wall Balls
WARM UP 2 rounds 10 Hollow Rocks 10 Superman 200 m run 10 Push Ups STRENGTH Find your 3 RM Front Squats then do 5
Jerome Pesito
November 2, 2015
