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Group Workouts 1 – 7 October 2018

Monday 1 Oct 2018

3 Rounds for Time:

  • 15 Chest-to-Bar Pull-ups

  • 20 Burpees

  • 15 Kettlebell Swings (max 24/16)

Tuesday 2 Oct 2018

Back Squat 10-5-3-1-1-1-3-5-10

Wednesday 3 Oct 2018

21-15-9 Reps for Time:

  • Dumbbell Clusters

  • Pull-ups

Thursday 4 Oct 2018

5 Rounds for Time:

  • 400m Run

  • 30 Kettlebell Snatches (≤16kg, (15/15)

Friday 5 Oct 2018

Hang Power Clean 3-3-3-3-3 for max load

40-30-20-10 Reps for Time of:

  • Box Jumps (higher than usual)

  • Sit-ups

Saturday 6 Oct 2018

AMRAP 25:00

  • 200m Farmer’s Carry

  • 5 Pull-ups

  • 5 Handstand Push-ups

  • 5 Squats

    • for 1st 12:30, then switch to:

  • 5 Push-ups

  • 5 Box Jumps

  • 5 Double Kettlebell Deadlifts

Sunday 7 Oct 2018

“Emily”  10 Rounds for Time:

  • 30 Double-Unders/60 Single Skips

  • 15 Pull-ups

  • 30 Squats

  • 100m Run

  • Rest 2:00 between Rounds

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